Tag Archives: vegan

No Bake Cashew Raspberry Energy Bites – Serves 6+

Posted by The FitBonVivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , ,

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Quinoa and Asparagus Hush Puppy Cakes – Makes a Dozen

Posted by The FitBonVivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , ,

Bread, buns, and cakes stress me out sometimes.  I try to find gluten-free options in the store that are appealing but lately none stand out.  I’m in the mood for texture/grittiness but without the wheat.  Rather than buying overpriced gluten-free options I opted to make my own…  These cakes are pretty darn good if I may say so.

I am heading out of town this weekend and wanted to use everything in my pantry/refrigerator… Successfully did just that.  The recipe calls for quinoa which is a fantastic gluten-free grain.  It is a great protein source for vegetarians and vegans since it is a complete protein – contains all of the nine essential amino acids!  Had a taste tester who said these were like a healthy but yummy version of hush puppies hence the name!

Ingredients:

  • 1 cup quinoa, cooked (utilized the Organic Tricolor Quinoa from Trader Joe’s – so delish)
  • 1/3 cup olive oil
  • 4 eggs
  • 1/3 cup aged parmesan cheese, grated
  • 1 cup asparagus, minced
  • 2 tbsp garlic, crushed or minced (when in a bind I opt for ready-to-use garlic products which are a staple in my refrigerator – I love the Roasted Minced Garlic from Spice World)
  • 1 cup coconut flour
  • 1/2 tsp sea salt or ‘to taste’ (I did about 3 full grinds of my salt – equivalent to 1/2 tsp)
  • 1/2 tsp black pepper; ground
  • 1/2 tsp red pepper; flakes

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Methodology:

  1. In a large mixing bowl, combine the cooked quinoa, olive oil, eggs, asparagus, garlic, and flour, stir well.
  2. Add the necessary spices (S&P) then stir well or mix with your hands.
  3. Under medium-high heat drizzle olive oil in a large saucepan then using your hands create Ping-Pong shaped balls and place on the pan.  Keep a space between each ball then flatten with a spatula.
  4. Allow to heat each side for 3-4 minutes until slightly browned then finish with a 30 second-1 minute sear on each side.
  5. Set to the site on a cool plate or wire rack.
  6. These cakes are absolutely heavenly when added to a salad, topped with meat, or topped with cooked veggies.
  7. Enjoy!

 

xxx – Sarah

To cook quinoa:  Combine 1 cup quinoa and 2 cups water bring to a boil atop stove then reduce to a simmer and cover.  I usually allow it to sit out on the stove top covered for 2-3 hours then start utilizing it by itself or in other recipes such as this one.

Just the beginning…
Halfway done
Finito!