Bean Cookies

Did you read that subject line and think: WHAT?!  Bean cookies?!!!  What is she talking about?!  Several weeks ago I came across a healthy cookie recipe on a website called Eliza’s Edibles.  The cookies are truly amazing.  And they’re made from black beans.  Yep.  Crazy, huh?  You honestly can NOT taste the black beans.  They are delicious!  Plus they are easy and quick to make!  I call them Bean Cookies but they are really called Secretly Healthy Chocolate Brownie Cookies.  Here is the recipe:

 

 Ingredients

• 1 can no-salt-added black beans, rinsed well  (I used Wild Oats Organic brand)
• 2 Tbsp. milk  (You can use almond milk to make them dairy free)
• 1.5 Tbsp. peanut butter/nut butter of choice  (I’ve made them with almond butter and peanut butter.  The almond butter creates a better consistency in my opinion.)
• 2 Tbsp. olive oil
• 3 Tbsp. whole wheat flour  (You can use gluten free rice flour to make them gluten free)
• ¼ cup unsweetened cocoa powder
• ½ cup + 1 T. sugar
• 1 tsp. baking powder
• 1 tsp. vanilla extract
• pinch of cinnamon
• pinch of salt
• ⅓ cup dark chocolate chips, plus more for sprinkling on top  (The higher percentage of cacao, the better!)

Instructions

1. Preheat oven to 375 and line a large baking sheet with parchment paper.
2. Combine black beans, milk, peanut butter, and olive oil in a food processor and process until smooth.
3. Add in whole wheat flour, cocoa powder, sugar, baking powder, vanilla, salt, and cinnamon, and continue processing until combined and mousse-like.
4. Stir in ⅓ c. dark chocolate chips.
5. Spoon 16 dollops evenly spaced dollops of the batter onto the baking sheet and sprinkle with the extra chocolate chips.
6. Bake for 10 minutes.
7. Let cool slightly, then put on a baking rack until they are cooled completely.
8. ENJOY!!

Prep time:  10 mins
Cook time:  10 mins

 

The cookies need to be stored in the refrigerator due to the black beans!  I really hope you try these!  They curb my sweet tooth and don’t leave me feeling guilty.  

 

And don’t eat all them at once because they do have sugar in them.  And a whole can of beans! J  

Have a WONDERFUL weekend!

Muscles

This Get Fit Friday Memo is going to be short and to the point. 

1. Muscles burn more calories than fat. 
2. Muscles take up less space than fat.
3. Muscles speed up metabolism.

So the moral of the story is:  GET MORE MUSCLES! 

 

Ladies……Don’t be afraid to weight train!  You will not get bulky! 
Gentlemen……..Muscle mass starts to decrease as early as age 25-30!

 

So pump it up, people! 

 

 

Have a WONDERFUL weekend!

Motivation

I read an interesting article this week and I thought it was worth sharing! 

Celebrity trainer Tony Horton (creator of the P90X series of home workouts) was asked what he thought was the toughest thing for people in their quest to lose weight and stick with a fitness plan.  Here was his response: 

 

"The discipline of it. Being consistent with it. The expectations of how quickly things are going to change for them. That's the reason why most people stop in the first or second week, because it didn’t happen overnight.  I created the program to be 90 days — they’re all 90-day programs because sometimes, for a lot of people, they have a different starting point. If you have 125 pounds to lose and you’re 42 years old, you’re at a really different starting point than a 27-year-old ex-gymnast who has 9 pounds to lose.  So you have to kind of be ok with the process. Being ok having to modify, being ok with not being able to do a lot of the exercises initially. It’s not like anybody says ‘I want to climb Mt Everest’ and just straps on their gear and goes, you know, there’s a lot of steps between that thought and ending up on the summit, and losing weight and getting fit is the same thing."

 

Then they asked him what advise he would give to people focused on weight loss results. 

 

"My advice to people would be — take it slow. It’s an ebb and flow, you’re going to have good days and you’re going to have bad days, you’re going to feel strong, you’re going to feel weak. Pass your expectations, stop thinking about how you hope to look in the future and just kind of stay present.  My expression is ‘do your best and forget the rest.’ I’ve said it about 18 trillion times, and that’s what that is, that’s all that really is. Doing your best means showing up, being in the room and seeing what happens and not expecting the same performance that you did 20 years ago or that somebody else you know has done. It’s ever changing and being ok with reality. Reality is that thing that’s actually happening to you and if you can’t deal with that you’re always going to struggle."

 

 

I thought that was all VERY well said!  And I hope it helps everyone! 

Have a WONDERFUL weekend!!!

Dates

How many of you have a had a date recently?!!  Not with your significant other!  I’m talking about the fruit! 

Dates are a fruit from the date palm tree and are one of the oldest cultivated fruits in history.  There are many different varieties of dates and they vary in size, color and texture.  They are a deliciously sweet fruit that is very versatile and surprisingly healthy!  And while they may look like scary cockroaches….they have TONS of benefits!  These are just a FEW:

• Helps fight anemia – Dates have a high level of iron which can help those with iron deficiency anemia.
• Treats constipation AND diarrhea – Sounds impossible, right?  But this fruit is rich in soluble fiber which can aid those struggling with uncomfortable bowel movements by creating a laxative effect.  But they also are high in potassium which helps manage loose bowels.  The fiber also provides bulk with can help promote a healthy digestive system.
• Creates healthy bones – Dates have minerals such as selenium, manganese, copper and magnesium which can help strengthen bones and fight osteoporosis.  
• Prevents abdominal cancer – Research shows that dates help to reduce the risk of stomach, renal, uterine, ovarian, pancreatic, liver and bowel or colorectal cancers.  
• Treats intestinal disorders – Dates inhibit the growth of nasty organisms in our intestines.  They also promote the growth of friendly bacteria.
• Good for the heart – The potassium in dates are also great for reducing the risk of stroke and other heart diseases.  They also lower LDL cholesterol levels in the body.
• Treats allergies – Dates contain organic sulfur which is rare to find in foods.  One of the many benefits of organic sulfur is the reduction of allergic reactions and seasonal allergies.  
• Treats night blindness – Daily consumption of dates helps keep the eyes healthy and prevents night blindness.
• Promotes healthy teeth – Dates contain fluorine which is a chemical that inhibits tooth decay.

See?!  Dates are AWESOME!!!  And did I mention they were sweet?  Dates can be used to “healtherize” all kinds of recipes!  You can puree them to replace sugar.  It is a wonderful, natural sweetener!  Dates are also the main ingredient in the super healthy, super clean, Lara Bar.  They come in all kinds of delicious flavors!

And if those are too expensive (they are around $1.00 per bar), you can make your own Lara Bars.  There are TONS of recipes out there.  Here are a few super easy ones:

 

For each recipe, mix all ingredients in a food processor.  Shape into six bars.  Or roll into balls.  Your choice! 
Peanut Butter Cookie Bar
1 cup peanuts
1 cup dates
Chocolate Chip Cookie Dough Bar
1 cup cashews
1 cup dates
1 cup chocolate chips
Chocolate Chip Brownie Bar
1 cup mixed almonds and walnuts
1 cup dates
1 cup chocolate chips
1/4 cup cacao powder
Apple Pie Bar
1 cup mixed almonds and walnuts
1 cup dates
1 cup mixed raisins and dried apple
2 tbsp cinnamon

 

I hope everyone has a WONDERFUL Easter weekend!