Thursday, May 16, 2013

Sinless & Sweet Red Velvet Coconut Cupcakes with Cashew Icing

Sinless & Sweet Red Velvet Coconut Cupcakes 
--with Cashew Icing

Beets may not be to everyone’s liking.. but for me they are a perfect filler for red velvet cupcakes. Slightly sweet, rich, and full of vitamins and minerals they make these red velvet cupcakes delicious to the taste and wholesome for your body. Unless you made it, you will never know that it’s not the sugary store bought stuff and you will be happy  knowing you gave your guests a healthy nutritious, delicious dessert to enjoy that are gluten free, sugar free, low calorie and low carbs. See below for all the amazing reason why beets are so good for you!! :)

Sinless Sweet Red Velvet Coconut Cupcakes with Cashew Icing

3 medium sized cooked beets (makes about 2 cups)
1 cup egg whites
2 whole eggs
½ cup stevia powder
1 tblsp. Of coconut oil
1/3 cup fat free Greek yogurt
2 tsp vanilla extract
1 tsp. maple syrup extract
2 1/2 scoops Level 1 Vanilla Ice-cream sandwich protein powder
¼ cup coconut flour
½ cup shredded coconut
1 tsp baking powder
1 tsp sea salt


Preheat the oven to 350 degrees.
Place the beets in the food processor and blend until pureed  In a large mixing bowl combine the eggs and egg whites, Greek yogurt, coconut oil, vanilla and maple syrups extract and beat with a mixer. Continue mixing with a whisk as you add in the stevia, protein powder, beets, baking powder, sea salt, shredded coconut flakes and lastly the coconut flour. Beat until all the ingredients are mixed thoroughly and have a cake batter consistency.
Spray your cupcake tins with PAM or line them with cupcake holders. Bake at 350 for 20 to 30 minutes until done. You do not want to over cook them, they taste so much better moist J Set aside to cool.

Cashew Icing

1 cup fat free Greek yogurt
1 heaping tblsp. Of raw or roasted cashew butter
1 tsp of honey
¼ cup stevia
1 tsp vanilla extract
2 tsp coconut extract
1 tbslp. Xanthan Gum

In the food processor combine all the ingredients and pulse until all ingredients are mixed and you have a thick creamy smooth consistency. You can use the icing right away or if you want it thicker, store in the fridge for a couple of hours. Spread on top of cupcakes and sprinkle a little shredded coconut on top. DEEELICIOUS!! J Your guests will never know that it’s not the store bought stuff…

Here are some interesting facts about beets :D
1. Beets are nature’s Viagra
Seriously. One of the first known uses of beets was by the ancient Romans, who used them medicinally as an aphrodisiac. And that’s not just urban legend – science backs it up. Beets contain high amounts of boron, which is directly related to the production of human sex hormones.
2. Beets are high in many vitamins and minerals
Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid. These are but a few of the many nutrients, vitamins and minerals that can be found in beets and beet greens. Beets are particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.
3. Beets cleanse the body
They are a wonderful tonic for the liver, works as a purifier for the blood, and can prevent various forms of cancer. Nuff said, right? Tastes good and prevents cancer? Sign me up!
4. Beets help your mental health
Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate. Beets can also lower your blood pressure. So if you’re already steamed about not eating beets, you can get a two-fer by diving into them right away.
5. Beets are used as a stomach acid tester
How in the world does that work? Glad you asked. If you are eating a lot of beets or beet juice, and your pee turns pink, guess what? You have low stomach acid. Pee still clear? Ratchet it up and get juicing (use the greens too)! Nutritionists use beets and beet juice to test stomach acid levels, so stay ahead of the curve by adding beets to your diet now.
6. Beets are a high source of energy
At the same time they are low in calories and high in sugar (although the sugar is released into your system gradually, as opposed to chocolate). Very few foods found in the natural world are as beneficial as beets in this regard.
Beets are a wonderful addition to any dietary need. With their high volume of nutrients, delicious taste, and multitude of uses, anyone can jump right into beets without missing a beat.

Mediterranean Summer Stew: Chicken with Roasted Bell Pepper & Squash

Mediterranean Summer Stew: 
Chicken with Roasted Bell Pepper & Squash

Summer Chicken and Roasted Bell Pepper & Squash Stew

Makes enough for approx. 4 to 5 meals


2 cups of mix red and yellow bell peppers
2 cups of butternut squash
3 cloves of garlic finely diced
1 tblsp. coconut oil
½ a medium onion
1 cup baby tomatoes
16 oz chopped chicken breast
Fresh basil
Fresh Italian parsley
3 tbsp. Southwest Chipotle Mrs. Dash
3 tsp red pepper flakes
1 tsp Himalayan salt
2 tbsp black pepper
6 oz tomato paste
½ cup of red wine vinegar
1/3 cup white wine vinegar
1 cup of water
½ cup nutritional yeast (gives it that creamy texture)


In a deep saucepan, on medium heat melt the coconut oil, add in the onions, bell peppers, baby tomatoes, garlic, spices and squash and sauté until golden brown. Add in the chicken, both the red and white vinegar, tomato paste and water and gently stir until all the ingredients are combined. Reduce the heat to low and allow to cook for about 45 min to an hour, or until chicken is fully cooked and falls apart ( it will almost become shredded). For the final touch add in the fresh basil, parley, and ½ cup of nutritional yeast and stir. One pot meal is done. J Serve and store the leftovers in the fridge or freezer for future meals. Enjoy!! J

Step 2: 

Step 3:

Serve & enjoy:

Friday, May 10, 2013

Quick Kale Salad

Quick Kale Salad

I love the kale salad you can get at the Whole foods salad bar, so I decided to recreate my own. Super easy and quick! Only extra step is to add your favorite protein. The longer it marinades the better it tastes, so make extra and save it for your weekly meals J

4 cups Kale leave ( remove the stems)
¼ cup unsweetened dried cranberries
¼ cup sunflower seeds
¼ cup slivered almonds
¼ cup Sugar Free Red Raspberry dressing ( you can use whatever dressing you like )

Rinse the Kale leaves thoroughly. In a bowl, combine the dressing, sunflower seeds, almond slivers and dried cranberries and mix together. Place the kale in a large zip lock bag and pour the dressing on top, seal the bag and shake until the dressing has fully coated the leaves. Remove with tongs add your protein. Perfect summer salad!

Healthy Fish & Chips -- Baked Fish & Sweet Potato Chips

Baked Fish & Sweet Potato Chips

4 4oz pieces of white fish ( I used mahi mahi)
½ cup of nutritional yeast
1 tsp Fresh black pepper
1 tsp pink Himalayan Salt
1 tsp Red pepper flakes
1 tblsp chopped jalapenos
2 whole egg

Sweet Potato Chips
 2 peeled very thinly sliced sweet potatoes
1 tsp Kernel Seasons popcorn seasoning ( I used white cheddar)
2 tbsp melted coconut oil


Crack eggs in a bowl and beat until mixed, add in the salt. Set aside. In a separate container mix together the nutritional yeast, black pepper, chopped jalapenos and pepper flakes. One at a time, dip the fish in the egg mixture and then toss in the nutritional yeast coating and place on a lined Baking sheet. Bake at 375 for 30 minutes, take out of oven and turn the pieces of fish over and broil on the other side on a medium heat for about 5 to 10 minutes or until golden brown.

Heat oven to 400 degrees. On two baking sheets, toss sweet potato with oil and Mr. Kernel popcorn seasoning. Arrange in single layers and bake, flipping halfway, until crisp and golden, 20 to 25 minutes. Cool and serve.