CHOCOLATE FUDGE BROWNIE

INGREDIENTS

(18 squares)

  • 1 1/4 cup (250g) cooked black beans drained
  • 1/2 cup (60g) unprocessed cocoa powder
  • 1/4 cup (60g) 100% natural almond butter or peanut butter
  • 2 tbsp (21g) coconut oil melted
  • 1/2 cup (90g) pitted Medjool dates
  • 2 tsp vanilla extract
  • Pinch of sea salt
  • Optional: 1/2 cup chopped walnuts or dried fruit

 

DIRECTIONS

  1. Blend together all ingredients (except walnuts) in your food processor until perfectly smooth! Add in nuts or fruit and mix until evenly distributed.
  2. Press in a loaf baking pan – non stick or lined with baking parchment and place in the fridge for an hour before slicing in to 18 squares.
  3. Store in the fridge for up to a week in a seal tight container or freezer for up to a month.

 

NUTRITION FACTS

Makes 18 servings
Serving size: 1 fudge brownie
Calories 102
Total Fat 3.8g
Sodium 3mg - 0%
Carbohydrates 15g
Dietary Fiber 3.8g
Sugars 4.1g
Protein 4.8g

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BEST DRESSED GUACAMOLE

INGREDIENTS: 

  • 3 medium avocados, halved
  • 1 lime, juiced
  • 1/3 cup red onion, minced
  • 1 clove garlic, minced
  • 1/2 cup chopped cherry tomatoes
  • salt and fresh pepper, to taste

DIRECTIONS

  • The trick to a good guacamole is to leave large chunks of avocado; don't mash them thoroughly and having a perfect balance of lime juice and red onion is essential. If you like it spicy, you can certainly add some diced jalapeno and/or srirriacha sauce. Mix all the ingredients together and enjoy! 
     
  • Guacamole is great with baked tortilla chips, lentil chips, baked plantain chips, chicken fajitas, or even on a wrap in place of mayonnaise.

NUTRITION FACTS

Servings: 8 

Serving Size: 1/4 cup 

Calories: 112 

Fat: 10 g 

Protein: 1.4 g 

Carb: 6.5 g 

Fiber: 4.5 g 

Sugar: 0.3 g

Sodium: 5.6 mg

SLOW COOKER THAI CHICKEN

INGREDIENTS

  • 2 lbs of skinless, boneless, chicken breast

  • 3/4 cup salsa

  • 1/4 cup PB2 or natural peanut butter

  • 1 tsp ginger (if fresh, minced)

  • 2 tbsp soy sauce or tamari (low sodium)

  • 2 tsp lime juice

  • 1 tsp sugar (or 1 packet truvia)

  • 1 cup light coconut milk

  • 2 tsp minced garlic (optional)

  • pepper to taste

  • for a little spice add a tbsp of sirrache hot sauce

  • chopped peanuts and cilantro to garnish 

 

DIRECTIONS

  1. If using PB2, combine PB2 and coconut milk together in medium bowl and mix well to reconstitute the PB2
  2. Combine the mixture or natural peanut butter with salsa, lime juice, sugar, soy sauce, and ginger in the crock of a slow cooker, mix well.
  3. Place the chicken in the sauce, spoon mixture over chicken to coat.  Place the lid on the cooker and set to LOW.
  4. Cook until chicken is fork tender and sauce has thickened some, 6-8 hours.  Serve over quinoa or whole wheat pasta and garnish with peanuts and cilantro before serving.

 

NUTRITION FACTS

Servings:  Approx 7

(Using natural peanut butter)

Calories per serving:  288

Total Fat:  10.4g

Carbohydrate:  5.4g

Dietary Fibre:  1.1g

Protein:  41.1g

Sodium:  339mg (14% DV)

(Using PB2)

Calories per serving:n  243

Total Fat:  5.1g

Dietary Fibre:  1.1g

Protein:  39.6g

Sodium:  339mg (14% DV)

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SWEET POTATO CASSEROLE

INGREDIENTS

  • 3 pounds sweet potatoes (about 5-6 sweet potatoes), peeled and quartered
  • 1/4 cup honey or maple syrup
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp vanilla extract
  • 1 tsp ground cinnamon (divided into ½ teaspoon)
  • 1/4 tsp nutmeg
  • 1/8 tsp ground allspice
  • 1/8 tsp ginger
  • 1 large egg, lightly beaten
  • 1 tbsp packed dark brown sugar
  • 1/4 cup chopped pecans

 

DIRECTIONS

  1. Preheat oven to 350°F. Spray a casserole dish with non-stick cooking spray.
  2. Boil sweet potatoes over medium heat until tender; drain.
  3. Transfer the potatoes to a bowl and let cool slightly.
  4. Add the honey (or maple syrup), peper, vanilla, ½ teaspoon cinnamon, nutmeg, allspice, ginger and egg and whip with an electic mixer until desired consistency.
  5. Spread the sweet potato mixture in a casserole dish (lightly sprayed with oil).
  6. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes.- Bake until hot and beginning to brown around the edges, 35 to 40 minutes.

 

NUTRITION FACTS

Servings: Approx 12 

Calories per serving: 125

Total Fat: 4.0g 

Carbohydrate: 21.7g

Dietary Fibre: 2.9g

Protein: 2.0g

Sodium: 36mg (2% DV)

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BERRY QUINOA BREAKFAST BAKE

INGREDIENTS

  • Non-stick cooking spray
  • 1 cup quinoa (uncooked)
  • 1 tbsp cinnamon
  • 1/4 cup flaxseed
  • 2 cups mixed berries
  • 1/2 cup coarsely chopped nuts
  • 2 eggs
  • 2 cups skim or 1% milk
  • 1/4 cup honey or maple syrup

 

DIRECTIONS

  1. Preheat oven to 350 degree F.  Spray 8-by-8-inch baking dish with non-stick spray
  2. In a small bowl, stir together uncooked quinoa with cinnamon and ground flaxseed, making sure it is coated completely.
  3. our quinoa over bottom of prepared dish.  Scatter the berries and nuts on top of quinoa, making sure to spread evenly.
  4. In a small bowl, lightly beat the eggs.  Add the milk honey and whisk together.  Pour egg mixture on top of quinoa and fruit.
  5. Bake 1 hour or until the breakfast bake only has a small amount of liquid remaining.  Serve warm.

 

NUTRITION FACTS

Servings:  9

Calories per serving:  214

Total Fat:  8.1g

Carbohydrate:  27g

Dietary Fibre:  5g

Protein:  8.8g

Sodium:  40mg (2% DV)