Paleo Chocolate MUG cakes!

I've arbitrarily decided that this week is CHOCOLATE WEEK!   Earlier in the week I posted an AMAZING recipe for chocolate protein brownies, but if you're REALLY a CHOCOLATE FEIGNED, and you're DYING for a chocolate fix RIGHT NOW!!!!!!!  This is for you!  (I'm pointing my finger at you)

YOU'RE WELCOME!

tip:  If your on an "em meal plan", try and only have this once a day, great for breakfast or,  I like to stick it in for meal 7 if I'm hungry and really want a sweet treat!

Ingredients(Makes 1 cake):

• 1 small ripe banana
• 1 1/2 Tablespoons almond butter(or any nut butter)
• 2 egg whites
• 2 heaping Tablespoons unsweetened cocoa powder
• 2 teaspoons stevia
• Chocolate chips, walnuts, dried fruit, or other mix-ins(optional I didn't think it needed them)

Method:

1. With a fork, mash the banana into a smooth puree.
2. Mix the almond butter, egg, cocoa powder, and extra sweetener if using into the banana puree until it forms an even batter.
3. Fold in any mix-ins into the batter that you’d like. Otherwise, our the batter into a mug or other microwave safe container. Be sure to only fill the container up to 2/3rds the way because it will expand in the microwave.
4. Microwave on high for 2 and 1/2 minutes until the center is set. Carefully remove the mug from the microwave and enjoy hot, cold, or at room temperature.

I don’t add sweetener to mine and it still tastes delicious. I’ve only ever made it with PB2 but I'm sure almond butter or peanut butter would be a nice alteration. The banana flavor is definitely prevalent, especially once it cools, but that only reminds me of a chocolate covered banana which I love. The best things about these cakes are that they don’t have any sort of flour flavor to them and are rich and fudgy like a brownie. The worst thing about this recipe is once you make it you’ll never stop.

new cooking classes!

We had such a GREAT time at 

"The Wine & Food project @ Gard Vintners"!!!  Thank you all for coming and making my 1st class in Washington State such a success!

We're excited for many classes to come, (hint hint... our next class may be coming as soon as NOVEMBER!)

Here's a few fun pics from my 

"Healthy, Fresh and Zingy Appetizer"

 cooking class!

THANKS SO MUCH TO

GARD VINTNERS

&

HEATHER RUGH CONSULTING

Chocolate protein brownies!!!!

These brownies are fabulous & very moist! I could not believe how good they were!! I just had to share this recipe!   

If you're on the "em meal plan"  these brownies are great for meal 2 or 4!   remember, 2 brownies are 1 serving if you cut them into 16!

Ingredients

• 1 cup Oat Flour (grind oatmeal in your blender or food processor until it becomes the consistency of flower)
• 2 scoops Vanilla Whey Protein Powder
• ½ tsp Baking Soda
• ¼ tsp Salt
• 3 tbsp unsweetened Baking Cocoa
• 4 Egg Whites
• ½ cup Stevia
• 1 cup unsweetened applesauce (I like to play around with other blended fruit, I've used banana, prunes, etc)
• 4oz Water

(ps, add a scoop of all natural peanut butter, or PB2 to the mix and you have yourself REESES BROWNIES!!!!!!)

***** Find info in PB2 under "stuff I love"

Instructions

Preheat oven to 350 degrees.

Mix dry ingredients (oat flour, stevia, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.

Mix wet ingredients (egg whites, applesauce, water) together in a medium sized bowl.

Add wet ingredients to dry ingredients and mix together.

Spray cooking dish with a non stick butter spray or olive oil spray and add batter to dish.

Nutritional Information

Calories: 96 Fat: 1.4 grams Carbs: 12 grams Protein: 10 grams

YIELD: 16 squares, serving size = 2 bars 

CLASS DESCRIPTION

CLASS DESCRIPTION

ZUMBA

Zumba Fitness is a Latin-inspired cardio-dance workout that uses music and choreographed steps to form a fitness party atmosphere. While many of the types of dance and music featured in the program are Latin American inspired, MY CLALL contains everything from jazz to African beats to country to hip-hop and pop.

Zumba is truly for anyone who can stand up and dance. And "dance" is a very liberal term here, as no dance experience or skills are necessary. People of all ages, shapes and sizes are welcome and encouraged to attend class.  If you can shake your booty and like fun music, this class is for you.

AB LAB

This 45-minute workout focuses on strengthening your core (abs and lower back) with a few short cardio burst thrown in to melt the fat away from your middle!

OUTDOOR yoga


 When the weather is irresistible, ditch the confines of the indoors and take a class under the sun, where you can truly connect with yourself and be one with nature. Taking my yoga class outdoors offers fresh air, inspiring views and the chance to take your practice to new levels.

Booty Bar                                  



Order up the booty you want with this high energy, muscle conditioning class that tones and shapes your hips, thighs and butt. Exercises target and tone your entire lower body!













XTreme Cycle 


 
It’s the HOTTEST NEW fitness trend in cycling and it’s coming to eburg!  A 45-minute sweat session that starts when the lights are dimmed, candles are lit, disco lights are flashing and I cue up a playlist of music that’s specifically timed to help give you motivation and energy right when you need it.  You can release stress, burn fat, tone muscles, improve aerobic endurance and change your body — fast. 

While X Cycle may remind you of spin at first glance — there are a few major differences. First, X puts the focus on strengthening our core muscles (rather than simply peddling our legs) so you get tighter abs with every class. Second, you use weights and bands on the bike to simultaneously tone your upper body, arms and midsection while getting one serious cardiovascular workout. Riders can burn 500 to 700 calories per class

Its basically a spin class in the dark with disco lights and club-like music.



Kickboxing

If you are looking for a butt kicking workout, cardio kickboxing is for you! In a one hour class, you’ll sizzle your bootie through punches, kicks, toning exercises and abs in a tough, total body workout.






XTREME CYCLE/GUNZ Fusion class

50 minutes A fusion of two butt-kicking classes! Begin your workout with a 45-minute ride. Finish with a 15-minute Arms workout that will leave you feeling energized! 










Xtreme Cycle/Crunch

(60 min) This class combines 40 min of cycling with 15 minutes of abdominal work.






Pilates Boot Camp

is a combination of high-intensity bootcamp (think drills like squats, jumping jacks, arm presses, and plenty of planks) and traditional Pilates mat exercises. The class is designed to combine the body lengthening and strengthening of Pilates with fat- and calorie-burning cardio for a total-body workout

Even if you've never been to a class before, feel free to jump in any time.  1st time's FREE, so come check it out.

**** I want to hear from you!  Tell me what ya like! What ya want, and what ya don't.

email me @
www.erin.andon@gmail.com

Peanut butter & Chia Jelly sandwich

Peanut butter & Chia Jelly sandwich

OK OK, I can't take credit for this idea, my FREAKING AWESOME sister Kelsey turned me onto making peanut butter and Jelly sandwich's with pancakes instead of bread a long time ago, (she makes a huge batch of pancakes each week, and her kids use them like bread for their sandwich's!!!! Great idea and WAYYYYY HEALTHY!!!)   

THEN... Just this morning, I was mentioning to her that I was obsessed with Chia seeds lately and wanted to try Chia Seed Jelly, of course, she had already tried it, said it was AMAZING and gave me her favorite recipe!

So, at the RISK of having nothing to put in my next cookbook, (I get too excited and have to share all these recipes with you guys instead of publishing them in my books!)   I BRING YOU.... DUN DUN DUN

PEANUT BUTTER AND CHIA JELLY SANDWICHES WITH PANCAKE BREAD!

**** bonus, your kids and Significant other will love these!*****

Make the jam 1st so it has time to set up.

Strawberry Chia Jam

Instructions:

1) Put 1.5 cups of frozen or fresh strawberries in the microwave for 2 minutes.

2) Remove strawberries & add them to a blender (I used a magic bullet)

CAUTION: THEY WILL BE HOT

3) Pour the blended strawberries back into the bowl

4) Add 1/4 cup chia seeds.

Let cool for a few hours or over night!

Then, make your pancake "bread"   Make lots, you'll want to eat this all week! :)

Dry ingredients:

• 1 cup oat flour (just blend 1 cup of dry oatmeal in your blender until it becomes the consistency of flour)
• 1 tsp baking powder
• 2 tbsp stevia
• 1/2 tsp cinnamon
• 1/4 tsp salt

Wet Ingredients:

• 8 egg whites
• 1 cup fat-free cottage cheese (I omitted this and doubled the yogurt instead!)
• 1 cup fat-free plain Greek yogurt 

Directions:

1. Mix dry ingredients in a bowl
2. Mix wet ingredients in a separate bowl
3. Add wet ingredients to dry ingredients and stir until just moistened
4. Heat a non stick pan or griddle (on medium high) and make your pancakes as big or small as your heart desires!  I like them when they’re a nice golden brown 

1/3 Cup of batter  is only  77 calories, 10 carbs and 8 grams of protein.  

Then assemble your PBCJ!

Spread freshly ground peanut butter on 1 pancake (not the store bought Jiffy stuff, WAYYYY TO MUCH SUGAR!)  

Or if you're really counting calories, leave the peanut butter off all together

Then add your jam

SLAM the pancakes together, and you're good to go!

Some, "sugary" food for thought

This is an excerpt from 

The Hidden Ingredient That Can Sabotage Your Diet

According to the USDA, sweetened fruit drinks account for 10% of the total added sugars we consume. Candy and cake come in at 5% each. Ready-to-eat cereal comprises 4% of the total. So do each of these categories: table sugar and honey; cookies and brownies; and syrups and toppings.

The biggest chunk, making up 26% of added sugars, comes from a variety of prepared foods like ketchup, canned vegetables and fruits, and peanut butter.

Another high-sugar category? Low-fat products, which may not be as good for your diet as you think. Some contain plenty of sugar to make up for the lack of tasty fat.

"People are often surprised that a low-fat product may not be that different in calories" than regular products, says Connie Crawley, nutrition and health specialist in the College of Family and Consumer Sciences at the University of Georgia. "A good example is fat-free or low-fat salad dressing, which can be high in sugar."

To read the full article, click here:

http://www.medicinenet.com/script/main/art.asp?articlekey=56589