Fudgy Black Bean Brownies (Round 2!)

Fudgy Black Bean Brownies (Round 2!)

I don’t have the best luck with beans. As a child I absolutely HATED black beans. I forced them down to appease my parents, and ever since then I have been scarred. A few months back I decided to give black beans another chance in a new way, used in brownies. The batter was fabulous, but the product… not so much.

Score= Black beans: 2 Breeanna: 0.

But today I have finally won! What once brought tears of disgust are now tears of joy! (I know, I’m being a bit dramatic.)

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                 Is it socially acceptable to eat all of the batter before baking it…?

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Anyway, here is the recipe!

Ingredients:

- 15.5 oz. can of low sodium Goya black beans

- 3/4 cup unsweetened cocoa powder

- 1/4 cup brown sugar

- 1/4 cup sugar

- 1 1/2 tsp. baking powder

- 2 Tbsp. melted coconut oil

- 1 1/2 tsp. vanilla extract

- 1 tsp. instant coffee in 1 Tbsp. hot water

- 1 egg

- 1/3 cup semi sweet chocolate chips

Directions:

1. Preheat oven to 350 F, grease 8×8 square pan

2. Throw black beans into a colander and rinse well with cold water

3. Throw all ingredients except chocolate chips into food processor and blend until smooth

4. Stir in chips, pour into greased pan and bake for approx. 30 minutes

5. Allow to cool before cutting into 16 equal servings

NOTE: They’re delicious as is but I smeared some nutella on mine for a fun topping :)

 Nutrition Facts:

Servings: 16 brownies

Serving Size: 1 brownies

Calories: 100

Fat: 4g

Sodium: 89mg

Carbs: 16g

Fiber: 3g

Sugar: 9g

Protein: 3g

 

Simple Butter Citrus Tilapia

Simple Butter Citrus Tilapia

Cooking doesn’t always have to be a complex, drawn out process. Sometimes you want to whip something together in 10 minutes max and chow down right away. When I’m in a rush or just famished this is my go to recipe. It’s quick, easy, and requires minimal kitchen tools (meaning minimal clean up ;) )

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Ingredients:

1 lb fresh tilapia filets

Mrs. Dash Carribean Citrus seasoning (or other lemon pepper seasoning)

salt

2 tsp. Olivio spread

2 Tbsp. lemon juice

Olive oil cooking spray

Directions:

1. Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt, citrus seasoning, and lemon juice

2. Coat skillet with olive oil cooking spray

3. On medium-high heat cook tilapia until it flakes with a fork (about 4 minutes on each side)

4. During the last minute of cooking, brush 1/2 tsp. of Olivio on the top of each filet

Nutrition Facts:

Serves: 4

Serving Size: 4 oz.

Calories: 100

Fat: 3g

Carbs: 3g

Protein: 17g

Sodium: 117mg

Fiber: 1g

Sugar: 0g

 

Healthy Chocolate Pumpkin Brownies

Healthy Chocolate Pumpkin Brownies

I have been CRAVING brownies lately but I just can’t bring myself to dump an entire stick of butter in my food! Last semester I took a food science class, our term project was to come up with a fat substitute in baked goods. My group decided to replace the butter in brownies with pumpkin puree and do a blind taste test. They came out pretty darn good! So here they are again, a healthy alternative to your typical brownie!

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Ingredients:

- 1/2 cup sugar

- 1/2 cup stevia baking blend (I used Pyrure bakeable blend)

- 1/2 cup all purpose flour

-1/3 cup unsweetened cocoa powder

- 1/4 tsp. salt

- 1/4 tsp. baking powder

- 1/2 cup pumpkin puree

- 2 eggs

-1 tsp. vanilla extract

- 1/2 cup semi sweet chocolate chips (I used enjoy life mini chocolate chips)

Frosting Recipe–> Reeses Pieces Fudge Frosting

Directions:

1. Preheat oven to 350°F and grease an 8 inch square pan

2. In a large bowl combine sugar, flour, cocoa powder, salt, and baking powder

2. Mix in eggs, pumpkin, vanilla, and chocolate chips

3. Evenly spread batter into your baking pan and bake for about 25 minutes (everyones oven is different so adjust time or temp as needed)

4. Make your frosting using this fabulous recipe from chocolate covered Katie!–> Reeses Pieces Fudge Frosting

Nutrition Facts:

Servings: 16 brownies

Serving Size: 1 brownie

Calories: 73

Fat: 3.4g

Sodium: 46mg

Carbs: 12g

Fiber: 3g

Sugar: 3.8g

Protein: 2g

Healthy Buffalo Wing Dip

Healthy Buffalo Wing Dip

This is essentially the same recipe as my Shredded Buffalo Chicken Sandwich with minor adjustments! Still just as tasty (if not better!)

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Excuse the not so pretty picture, I’m working inside a dorm room unfortunately.

Ingredients:

-       4 oz boneless skinless chicken breast

-       2 tbsp greek cream cheese

-       2 tbsp buffalo sauce (I use Franks wing sauce)

-       1/4 cup fat free shredded cheese (I used mozzarella)

NOTE: To limit your sodium intake try using 1 Tbsp. buffalo sauce and adding cayenne pepper to achieve your preferred level of spiciness!

Directions:

  1. Bake chicken for about 10-15 minutes or until cooked
  2. Using a fork and knife, cut chicken into small chunks
  3. Throw chicken, cream cheese, and buffalo sauce in a bowl and combine with a fork
  4. Sprinkle mozzarella over mixture and either bake or microwave until cheese has melted
  5. Serve with Tostitos fajita scoops (they’re AMAZING)

Nutrition Facts (Not including chips)

Serving Size: 1 dish

Calories: 232

Fat: 8g

Carbs: 7g

Protein: 31g

Sodium: 1515 mg

Sugar: 4g

Protein Froyo

Protein Froyo

Living in a dorm definitely makes it more difficult to experiment with recipes but luckily this one is super easy and all you need is a freezer!

Protein froyo

Ingredients:

- 1 cup plain greek yogurt (or I’m sure you could use any flavor)

- 1 scoop protein powder

- 1 packet stevia

- toppings of your choice (I used light whipped cream, peanut butter, sugar free caramel sauce, apple butter, cinnamon, and teddy grahams!)

Directions:

1. Combine greek yogurt, protein powder, and stevia in bowl

2. Place in freezer for half hour

3. Remove, stir, and eat if consistency is how you like it, otherwise place back in the freezer for additional 15- 20 minutes

4. Add toppings and EAAATTTT

 

Nutrition Facts (vary based on protein powder and not including toppings)

Serving Size: THE ENTIRE RECIPE! (approx. 1 cup)

Calories: 250

Fat: 1g

Carbs: 13g

Protein: 53g

Sugar: 10g

Sodium: 185mg

Beach Body Bootcamp Workout #2 (with Upper Body Toning!)

Beach Body Bootcamp Workout #2 (with Upper Body Toning!)

I changed up my bootcamp routine this semester, Mondays are upper body and cardio, Wednesdays are lower body and cardio. This is my Monday workout, I will be sure to post Wednesdays soon!

Beach body bootcamp 2

 

WARMUP: Perform the following exercises for 30 seconds each. Repeat the entire set for 3 times in total with little to no rest in between

- Jog in place

- Butt Kicks

- High Knees

- Jumping Jacks

- Star Jacks (2 jumping jacks followed by a jump in the air with arms over head)

- Heisman

REPEAT 2 MORE TIMES

 

 STRETCH FOR 5 MINUTES

CIRCUIT #1: Perform the following exercises consecutively for 30 seconds each

- Tire Jumps

- Squat, jump back into plank, jump in, and repeat (similar to burpees)

- Speed Skaters

- Keep your arms up and take 2 jumps forward, 180 turn, 2 jumps again, repeat

- Mountain Climbers

REST 30 SECONDS

 - Tire Jumps

- Squat, jump back into plank, jump in, and repeat (similar to burpees)

- Speed Skaters

- Keep your arms up and take 2 jumps forward, 180 turn, 2 jumps again, repeat

- Mountain Climbers

REST 30 SECONDS

- Tire Jumps

- Squat, jump back into plank, jump in, and repeat (similar to burpees)

- Speed Skaters

- Keep your arms up and take 2 jumps forward, 180 turn, 2 jumps again, repeat

- Mountain Climbers

REST 30 SECONDS

CIRCUIT #2: Perform the following exercises consecutively

 -     8 Push ups (in plank or on knees)

-      8 Arm ups (left and right side) or Dumbbell curls

-      8 Tricep dips

-     Forward arm circles for 20 seconds

 NO REST

 -     8 Push ups (in plank or on knees)

-      8 Arm ups (left and right side) or Dumbbell curls

-      8 Tricep dips

-     Backward arm circles for 20 seconds

 REST 30 SECONDS

 

ABS CIRCUIT:

-       12 Sit-ups

-       10 Scissor Kicks

-       12 Left Oblique Crunches

-       12 Right Oblique Crunches

-       Hold in Boat position for 10 seconds

-       Hold Plank for 30 seconds

REST 30 SECONDS

-       10 Sit-ups

-       10 Scissor Kicks

-       10 Left Oblique Crunches

-       10 Right Oblique Crunches

-       Hold in Boat position for 10 seconds

-       Hold Plank for 30 seconds

COOL DOWN: STRETCH 5 MINUTES

Fried Zoodles (Zucchini Noodles!)

Fried Zoodles (Zucchini Noodles!)

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Ingredients:

- 4 cups zucchini peels (about 1 very large zucchini)

- 1/2 cup diced white onion

- 1 1/2 cup broccoli florets

- 2 garlic cloves chopped

- 2-3 Tbsp. low sodium soy sauce

- 5 oz. skinless boneless chicken breast (optional)

- 2 eggs

- Salt and pepper

- Olive oil cooking spray

Directions:

1. Rinse zucchini and dry with a paper towel

2. Peel zucchini into long strips (noodles) and set in a separate bowl (stop peeling once you hit the seeds in the middle of the vegetable)

3. Coat medium sized skillet with cooking spray and under medium heat sauté onion and broccoli until onion has turned yellow and fragrant

4. Add chopped garlic and continue to sauté until garlic becomes golden

5. Season with salt and pepper and place vegetable mixture in a bowl and set aside

6. Chop chicken into medium sized chunks and cook in skillet with cooking spray under medium heat until done (about 5 minutes)

7. Add chicken into bowl of veggies and set aside

8. Scramble two eggs in a bowl and cook in large skillet using cooking spray

9. When eggs are fully cooked add in vegetable mixture

10. Stir in zucchini noodles

11. Mix in soy sauce and serve! (I put duck sauce on top and it was delicious!!)

 

Nutrition Facts (with chicken) :

ENTIRE RECIPE IS 504 CALORIES!!! (Sorry, I get excited over these things…)

Serving Size: 1 cup 

Calories: 126

Fat: 4.2g

Sodium: 392mg

Carbs: 11g

Protein:13g

Paleo/Vegan Low Calorie Nutella and Zucchini Bread

Paleo/Vegan Low Calorie Nutella and Zucchini Bread

I LOVE NUTELLA. I’m always on the search for healthier, low calorie option but to no avail. I just keep coming back to that chocolately goodness. It truly is an addiction. It wasn’t until this recipe that I could finally say sayonara to my good ole jar of Nutella.

Nutella

PLUS I had a zucchini laying around (actually 4 that were about to go bad and my sister was harassing me to do something with them) so I decided to make this amazing bread!

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I got this fabulous recipe from AgainstallGrain.com! Click HERE to see the recipe :)

As for my Nutella…

Ingredients:

- 1 3/4 cup hazelnuts

- 1/4 cup agave

- 1/3 cup unsweetened almond milk

- 1 Tbsp. cocoa powder

- 2 packets stevia

- 1/8 tsp. salt

Directions:

1. Preheat oven to 350 degrees

2. Spread hazelnuts on baking sheet and bake for 10-12 minutes (hazelnuts should turn golden)

3. Allow nuts to cool, then rub them together in a paper towel to remove skins

4. Throw hazelnuts in food processor and process until it becomes butter

5. Add in agave, almond milk, cocoa, stevia, and salt and process until combined (srape sides of food processor bowl when necessary)

Yields: 1 1/3 cup chocolate hazelnut butter

Serving Size: 1 Tbsp.

Calories: 78

Fat: 6g

Sodium: 2.6mg

Carbs: 5g

Sugar: 3g

Protein: 2g

Summertime Protein Pancakes

Summertime Protein Pancakes

After the holidays I am so done with the winter and ready for some warmer weather! My craving for sunshine must have been in my subconscious when I randomly threw summery flavors into my protein pancakes today!

I love having fresh berries and a cold glass of lemonade on a hot summer day. I incorporated strawberries and lemon juice in these babies to brighten up any rainy or snowy day.

Summer protein pancakes

Ingredients:

Pancake:

- 1 scoop vanilla protein powder (I used amplified)

- 2 large egg whites (or 6 Tbsp.)

- 1/4 cup old fashioned oats

- 1/4 cup reduced fat cottage cheese (I use lactaid)

- 1/8 tsp. baking powder

- 1 Tbsp. lemon juice

- 1 Tbsp. unsweetened almond milk

- 1 packet of stevia

- Dash of cinnamon

Topping:

- 1-2 sliced strawberries

- 2 Tbsp. Dannon Light and Fit strawberry greek yogurt

- Lemon zest

 

Directions:

1. Toss all pancake ingredients into a blender (EXCEPT strawberries) and thoroughly mix

2. Coat skillet with non stick cooking spray

3. Pour 1/4 cup batter in pan at a time for several pancakes, otherwise you can make 1-2 larger ones

4. Place the strawberry slices in the raw batter while the pancake cooks

5. On medium heat cook pancake for 2-3 minutes on each side

6. Top with greek yogurt and lemon zest!

 

Nutrition Facts:

Calories: 284

Fat: 3g

Carbs: 24g

Protein: 41g

Sodium: 548mg

Sugar: 6g

Quads and Hamstring Workout

Your lower body is comprised of some of the strongest and largest muscles, therefore burning the most calories. Try this routine to burn fat and tone up!

Leg Extensions: 4 sets, 12 reps each

Leg Curls: 4 sets, 12 reps each

Barbell or Dumbbell Squats: 4 sets, 12 reps each 

Leg Press: 3 sets, 15 reps each

Bavarian Lunges (no weight): 3 sets, 15 reps each

Dead Lift: 3 sets, 12 reps each