So this unique combination of avocado and banana has been on my mind lately. Just a small addition of cocoa powder will transfer these few ingredients into a healthy and simple chocolate pudding. The only thing is I’m not supposed to have chocolate anymore, of any kind. Yes…very depressing.
But as I was scrolling through my instagram feed this morning I found a post about banana nut cookies with an avocado/banana base. This coincidence stopped me in my tracks and I decided to test them out right away. The result was a light and airy cake that matches perfectly with a dab of butter and a drizzle of honey on top.
Banana Nut Pancakes
Preheat oven to 275
- 2 bananas; mashed
- 1/2 avocado; mashed
- 1/3-1/4 cup of honey
- 1 TBS vanilla bean paste
- 2/3 cup gluten free flour
- 1/4 cup pecans; chopped
- 2 1/2 tsp baking soda
- 1/2 tsp cinnamon
1. Mix the wet ingredients.
2. Mix the dry ingredients, and add to the wet.
3. Fold in the pecans.
4. Spoon the batter onto a parchment paper covered baking sheet and bake for 7-10 minutes.
5. Remove from the oven and let sit for 2-3 minutes. Top with a slab of butter and drizzle of honey.
This seems to be the perfect dish to bring to a BBQ, picnic, or just serve as part of your dinner. It’s light but filling, loaded with health benefits like protein/fats/vitamins, and is simple to make. The lemon vinaigrette is the perfect touch to bring all the flavors together. Get your grains soaking and start making this tonight!
*Follow Kristin at Iowa Girl Eats at http://iowagirleats.com for amazing recipes just like this one that she came up with! Thanks Kristin!!
- 1/2 cup dry quinoa
- 1/3 cup red onion, chopped
- 1 orange, peeled, and segments chopped
- 1 avocado, chopped
- 1 cup canned black beans, rinsed and drained
- 1 cup pomegranate arils
- 1 cup frozen corn, thawed
- 1/3 cup cilantro, chopped
- salt & pepper
For the lemon Vinaigrette:
- 2 lemons, juiced
- 2 garlic cloves, finely minced
- 1 TBS sweetener (honey, agave…)
- salt & pepper
- 6 TBS extra virgin olive oil
- Soak the quinoa in a bowl of water and let sit for at least 10 minutes. Once soaked, rinse quinoa extremely thoroughly!
- Heat up a dash of oil in a pot and add quinoa. Let the quinoa toast for 2 minutes, then add 2 cups of water and bring to a rapid bowl. Once a boil has been reached, reduce the heat to a simmer. Cover the pot and let sit for 15 minutes. Once the quinoa is done cooking, take a fork to the quinoa and fluff it. Set aside to cool.
- For the lemon vinaigrette, combine all ingredients in a mason jar and shake to combine.
- Combine all the ingredients together in a large bowl and pour the vinaigrette on top. Mix, serve, and enjoy!
*If you don’t have pomegranate arils, you can replace them with chopped strawberries, watermelon, or even jicama!
This has to be one of the most convenient recipes that you can start incorporating into your lifestyle, not only for the simplicity and ease on how to make it but also the affordability and health benefits it offers.
The store-bought almond milk (unsweetened vanilla by Blue Diamond) I drink is fairly healthy compared to dairy based milks, however it still contains some unnecessary added ingredients. What better way to fix this problem than by making your own. You know the source of your product, you know what you’re putting into it, and you can adjust the ingredients to suit the flavor profile that you’re after. This almond milk recipe is your baseline. It has just a little bit of sweetness, which I recommend keeping in the recipe, although you can substitute or remove it if you like.
- 4 1/2 cups water
- 1 1/2 cups raw almond (*soak overnight)
- 3 medjool dates
- 1 teaspoon vanilla extract
- Place all ingredients into Vitamix or high-powered blender.
- Turn machine on and slowly increase speed to its high power.
- Blend for 40 seconds or until desired consistency.
- Pour almond milk into a sieve or nut milk bag to remove the almond pulp.
- Pour the liquid into a glass bottle and store in the refrigerator.
*Soaking your nuts, seeds, or any type of legumes will help with the digestion process in your body. Not only will it make the nutrients easier to absorb into your system, but soaking or sprouting activates the enzyme. The more enzymes in your body, the better your body works! Soak them the night before you plan on making your milk so that they are ready to go first thing in the morning.
Now the only thing left to do is to figure out a recipe for the almond pulp. Any ideas out there? I’m thinking of making a raw cookie or energy bar with it. If you know of a recipe, please send it my way or email it to me at email@example.com I’ll make sure to feature you or your blog with the link!
- 8 oz orange juice
- 1 1/2 cups ice
- 1 cup almond milk
- 2 raw eggs
- 1 TB raw honey
- 1 TB vanilla extract
Blend all of the ingredients together, except for the ice. The combination of eggs, milk, and orange juice will blend together into a creamy, frothy drink. Add the ice and blend until completely crushed. Stick in a straw and suck down. This classic drink is perfect for any kind of day, especially while living in Southern California on a 80 degree day in the middle of November. Rough life on the west coast.
I’m still sitting here at my table, slightly shocked on the outcome of these truffles. I mean, I expected them to taste good, but I didn’t realize the potential these puppies had and how good they really turned out.
I found this recipe while scrolling through the blog of Civilized Caveman . If you haven’t checked out George’s blog yet, make sure to do so because not only does he feature some mouth-watering treats and dishes, but they’re fairly easy to replicate and the quality of ingredients he showcases are incredible. He posts a large spectrum of recipes from sweet treats to smoked meats so you’ll definitely be able to find something on his site that you’ll want to make yourself.
Jenni from The Urban Poser made a guest appearance on George’s blog, and I’m so happy that she did. Just from the quick glance it took me to look at the photos of these triple chocolate truffles,I was instantly hooked! She took a unique spin with her recipe and added a little kick of chipotle. I love mixing up the flavor combinations to give the original recipe more flare. Today I decided to stick with the basics and take her recipe and make triple chocolate truffles with a variety of toppings.
Definitely make sure to check out both of their blogs and test out some of their delicious recipes. In the meantime, head to your kitchen and whip up a batch of these truffles. You won’t regret it.
(recipe from The Urban Poser)
- 1/2 cup coconut flour
- 1/2 cup cocoa powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/4 teaspoon baking soda
- 5 eggs
- 1/2 cup coconut oil
- 1/2 cup honey
- 1 teaspoon vanilla extract
- 1/4 cup enjoy life chocolate chips (set aside for later)
- 1/3 cup coconut oil, liquefied
- 1/3 cup cocoa powder
- 1/4 cup raw honey
- 2 tablespoons coconut milk
- 1 1/2 cups enjoy life chocolate chips
- 2 tablespoons coconut oil
- Preheat oven to 350 degrees.
- In a small bowl, combine the dry ingredients together.
- In a larger bowl, combine the wet ingredients.
- Using a mixer on medium-speed, mix the dry ingredients into the wet. Mix until completely combined and no lumps remain.
- Pour into a greased, 7 x 10 (or 8 in. squared) pan.
- Bake at 350 degrees for 25 min or till the cake springs back when gently pressed.
- Cool slightly. Break the cake into crumbs and cool completely before adding the ganache.
- In a small bowl, combine the oil, cocoa and honey.
- Using a whisk or a mixer, beat the ingredients till well combined and there are no lumps of cocoa left.
- Add the coconut milk and continue beating till the ganache becomes thick, smooth and glossy.
- Mix the ganache and chocolate chips into the cake crumbs. Combine well.
- Using your hands or a rounded tablespoon, scoop out dough and form into 1-1½ inch round balls.
- Set on a parchment covered cookie sheet and place in the freezer for 10-15 minutes to firm up..
- Prepare the Dipping Chocolate while the cake balls are chilling. *Instructions below
- Once the truffles have been cooled and firmed, drop them into your dipping chocolate, completely coating all parts of the truffle.
- Remove the truffles from the chocolate sauce with a fork, holding and lightly tapping the fork against the bowl to remove excess chocolate.
- Dip, sprinkle, coat, or roll your coated truffles into a variety of toppings. I used crushed walnuts, chia seeds, cocoa powder, and sea salt.
- Stick back into the freezer for 10-15 minutes then dig in!
- Add chocolate chips into a microwave safe bowl and microwave for 30 seconds. Remove, stir, and replace back into the microwave for an additional 20 seconds. Repeat until the chocolate chips are just about melted.
- Add coconut oil to the chocolate chips and mix until completely combined, glossy, and smooth texture has been achieved.
Thanks again to Jenni for this amazing recipe. It’s much simpler to make then the long list of ingredients and directions seems to show. I’ve already had a few requests for these to be christmas presents. How does a peppermint truffle with crushed candy canes sound?! But before I jump into such holiday spirits, I’m going to try Banana Walnut truffles with a salted caramel coating. Sound like you might be interested in this future recipe?
My alarm was set for 6:50 am, workout clothes laid neatly on the floor, and my body was warm and cozy deeply hidden amongst a mountain of blankets. My intentions for the morning were to rise and sweat my tush off at the gym. The stair master has been my choice of cardio equipment for the past few days since I re-introduced the kindle fire back into my life. I loaded up Netflix and Hulu Plus onto this godsend of a gadget and it has me completely consumed and distracted while I torch away calories and build up sweat puddles on those endlessly revolving steps.
The alarm goes off. I’m one of those rare breeds that doesn’t prefer to smash down the snooze button and I don’t have the need for my alarm clock to sound like a fire engine five inches from my face. However, today was a different story and I wasn’t ready to get up and get moving. I’ve been busting my booty, literally, in the gym and outside everyday and this was just my body telling me that I needed rest. I decided to sleep in, have a relaxing morning, and make a comforting breakfast.I burried my way back into the sheets and shut my eyes for what seemed to be another hour. Soon enough fall aromas were going to be perfuming my kitchen and creeping their way throughout the remainder of the house.
Butternut Squash Fall Waffles
These waffles are perfect to share between you and your significant other on a cold and quiet morning. A sprinkle of nuts, a handful of dried fruit, and a ladle of maple syrup on top will be enough to give yourself a foodgasm. Their fall flavors are the perfect match to a steaming, hot cup of coffee.
- 1/4 cup coconut flour
- 1 cup roasted butternut squash
- 1/2 cup pecans (optional: sauté pecans in a little bit of coconut oil prior to mixing with batter. It will bring out the flavors in the nut)
- 1/2 cup raisins
- 1 egg + 2 whites
- 4 tablespoons almond milk
- 1 tablespoon unsweetened cocoa powder
- 1 teaspoon cinnamon
- 1/4 teaspoon ginger
- pinch of sea salt
- coconut oil/butter (to lubricate the waffle maker)
- Combine all ingredients, except for pecans, raisins, and coconut oil/butter, into mixer and mix until thoroughly combined. The temperature of your kitchen could change the consistency slightly. Adjust the coconut flour and/or almond milk to suit the desired consistency. You want your batter to be thick, but a little liquidy. If it’s too thick, add more milk. If it’s too thin, add more flour.
- Add pecans and raisins to the batter and continue mixing just until combined.
- Heat your waffle maker and lubricate with coconut oil/butter.
- Add batter to maker and cook until done.
- Serve warm, flooded with toppings, and right alongside a mug of your favorite morning beverage.
Topping options: Pure maple syrup, Walden Farms syrup, coconut flakes, chocolate chips, nuts (pecans, walnuts, almonds, cashews), nut butter, coconut butter, powdered sugar…
Also, I finally made the switch from the url of muddyfootsteps.wordpress.com to muddyfootsteps.com . It’s easier to access, remember, and hopefully share with your friends and family. To make reading my blog posts and having access to new recipes easier, subscribe to my blog and you will receive an email each time I make a new post.
Protein pancakes have been around the block for a while now. I’m not too sure why I was so timid to jump on the bandwagon, but I’ve made my leap and I’m whipping up these pancake recipes left and right. I started out with a basic recipe, finding the right combination of ingredients that produce a quality pancake. I wanted the flavors to stand out, the recipe to be simple, and the pancake to have a decent amount of protein.
I’m constantly playing around with different ingredients and a variety of flavors. Such subtle changes can produce a completely unique pancake to keep you entertained each day of the week. Perhaps my next project will be to create a menu and recipe for a different pancake/waffle every day. How would these flavor profiles sound? Salted maple bacon, pear ginger, spiced chai, espresso, spicy coconut mango, and maybe a chocolate lovers (chocolate waffle dipped in chocolate/coconut sauce.). They’re all just ideas, and I’m hoping it won’t be too hard to find some guinea pigs to taste the recipes.
To be honest, I’m not a pancake kind of girl. I like a crispy, slightly crunchy, moist bite of a waffle. I want to be able to dig my teeth into the surface of the crust and feel a mix of textures. Pancakes seem too flat and soft for my palate. However, I’m not trying to exclude any of you pancake lovers out there. These recipes are easily interchangeable. Cook your flapjacks on a skillet if you prefer more of a soft, smooth texture. If you’re looking for something with a little more crunch, ladle your batter over a waffle maker. Either way, your taste buds should be happy and your belly full.
(Servings: 2 pancakes/waffles)
- 3 tablespoons coconut flour
- 1 whole egg + 2 whites
- 1-2 tablespoons almond milk
- 1/2 scoop protein powder (optional)
- 1 teaspoon ground cinnamon
- 1 teaspoon unsweetened cocoa powder
- 1/2 teaspoon flax
- 1/4 teaspoon baking soda
- 1/4 teaspoon vanilla extract
- pinch of sea salt
Mix all ingredients together and cook with your prefered method. Ideas for toppings: almond butter, maple syrup, Walden Farms syrup, roasted pecans/cashews, fresh berries, coconut butter, sea salt, chocolate shavings, banana slices, bacon, coconut shavings and mango… Be creative with your ingredients and see what you can come up with. You really can’t go wrong when it comes to toppings.
The lovely ladies from Purelytwins came up with this sweet, rich cookie that satisfies any chocolate craving and packs a punch of protein. They have a few variations of the thin mint cookie on their blog, but this recipe sounded best to me. I paired a few cookies with some frozen yogurt for my pre-workout meal. This combination could really be eaten at anytime of the day, it just so happened that my sweet tooth kicked in right before I was heading to the gym.
Servings: 4 thin mints
-1/3 cup chocolate protein powder
-1/4 cup + 1 TBS cocoa
-2 TBS water
-1 TBS coconut oil
-1/2 tsp vanilla extract
-1/2 tsp peppermint extract
-2 packets of stevia
1. Mix all the ingredients together until it’s one cohesive mixture.
2. Scoop cookies onto a parchment covered plate and flatten out.
3. Freeze for 10+ minutes.
It’s as simple as that! Try scooping some froyo in between two cookies and make yourself an ice cream sandwich!
Hope you enjoy
I recently got an abundance of local produce. I try to incorporate different cooking methods with my ingredients so that I have a large variety of meals that I can eat throughout the week. I strongly believe the importance of consuming raw vegetables and fruits because of their nutritional stats and health benefits. Because of this, I try and juice at least once a day to ensure that I receive plenty of enzymes to keep my body running in tip top order! But I also realize that roasting vegetables brings out so much flavor and can transform a dish from bland to mouthwatering. Cauliflower, broccoli, red onion, and asparagus are my favorite vegetables to coat in coconut oil and roast in the oven. It’s an amazing dish to add to a diet/lifestyle, but this shouldn’t be your only method of consuming vegetables. The third method of cooking I tend to use a lot is steaming. Broccoli, green beans and artichokes tend to find their way into the steamer in my kitchen. Health wise it’s more beneficial than zapping in the microwave or roasting in the oven. I tend to steam vegetables if I’m eating them with other ingredient as one meal. For instance, my Buddha bowl would incorporate steamed vegetables, quinoa, and baked tofu. I mix it all together and place in a bowl. I tend to roast vegetables when I eat them alongside other ingredients. But it’s all your own taste! As long as you incorporate raw/cooked vegetables into your diet/lifestyle, it doesn’t really matter which way you eat it.
It’s funny to me that I write about vegetables when I’m posting a recipe on roasted corn. I guess it’s a vegetable but honestly I look at it as a starch and eat it as a carbohydrate. Either way, these roasted cobs are mouthwatering and need to be the next thing you make.
-smoked bourbon sea salt (plain sea salt will work also)
-roasted chipotle peppers (I prefer to roast my own, but you can buy them)
-salt & pepper
-garlic & onion powder
-red chili flakes
1. Stick two cobs (with husk on) in the microwave and cook for 2 minutes.
2. Remove from the microwave and slice off the butt of the cob. Make a slice in the side of the husk and peel off completely.
3. Cut each cob in half and place in a large bowl.
4. Mix the rest of your ingredients together, then coat and rub down your cobs.
5. Place on a baking sheet covered in parchment paper and roast for 30 minutes at 400.
These roasted cobs would be incredible with a creamy dip alongside. I would recommend some kind of dairy/tofu/soy based cooling dip. These suckers are spicy so the creamy sauce will pair perfectly on your taste buds! Personally, I would make a dip with tofu as the base. Play with your ingredients and see if you can come up with the perfect sauce.
I used to work at a coffee shop & café when I lived further down south. We made breakfast and lunch with food items ranging from egg sandwiches on croissants, a variety of salads, apple chicken sandwiches, chili, and quesadillas. We had a great selection of meals, but one of the greatest things that interested me when I first applied there was the incorporation of vegetarian and vegan meals. Their vegan chili was excellent, hearty, and could please even the regular meat-eater. The veggie sandwiches were loaded with sprouts, spreads, cucumbers, avocado, and the rest of the garden vegetables you could think up. However, there were two dishes in particular that caught my eye. The baked tofu sandwich, and baked tofu salad were staring me straight at me. I think the idea of this foreign, white, spongy ingredient scares most people (rightfully so), but if you know how to play with the ingredients in the right combination and the correct cooking methods then you found yourself a winner.
It’s been about a year since I’ve worked there, but I’ll go in to order the salad or sandwich every once in a while so I can enjoy those meaty tofu slabs.
Servings: 24 tofu slices
-2 packages of medium firm tofu
-3 Tbs balsamic glaze
-3 Tbs liquid aminos (soy sauce works if you don’t have liquid aminos)
-2 tsp teriyaki ginger rub (combination of garlic, onion, ginger, soy sauce powder, chiles, spices, and sea salt)
-1 tsp garlic powder
-1 tsp coconut oil
1. TOFU WILL NEED TO MARINADE FOR 8+ HOURS, so keep this in mind when you decide to make the recipe. I like to marinade at night so that it’s ready to bake in the morning.
2. Completely drain all liquid from tofu, press in between towel or paper towels to push more of the excess liquid out.
3. Slice each tofu block into 12 slices (slice with your knife parallel to the shorter side of the tofu).
4. Mix all ingredients, except tofu, in a bowl and then pour into a flat dish (You will be marinading your tofu in this overnight so make sure the dish is a suitable size to allow all pieces of tofu to be coated).
5. Place tofu slices into marinade and let sit in the fridge, covered, for overnight or up to 8 hours. (The longer it sits, the more flavor it absorbs. Also, the more liquid pressed out in the beginning of the directions, the more flavor the tofu will be able to absorb as well.)
6. Once completely marinaded, lay the slices on a baking sheet covered in parchment paper.
7. Bake in a pre-heated oven at 350 for 1 hour and 20 minutes.