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gluten free berry oat bars

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Who really needs Food Network, when your blog roll supplies you with the most amazing recipes? Okay, okay that is a little bit of a stretch…I could watch Food Network all day, erry day. They don’t give me recipes like this though:

After my weekly venture to the grocery store, I came home with 2 big ol’ cartons of raspberries. 2 for $3.00! What a steal for December, no? Who do I turn to? Angela from Oh She Glows, of course! This girl has some of THE best recipes/photography I have seen. I followed her basic recipe for Healthy Strawberry Oat Squares…making a few modifications.

Instead of Kamut Flour, I used 1/2 C Bob’s Red Mill Gluten Free Baking Flour and 1/2 C millet flour, gluten free certified oats, butter instead of Earth Balance, and honey instead of maple syrup.

Oh yah I almost forgot. My my jam filling was a mixture of fresh raspberries and frozen blueberries! nom nom nom. Here is my official recipe adapted from Angela’s:

Gluten Free Berry Oat Bars
Oat Base
-1.5C certified gluten free oats
-1/2C Bob’s Red Mill Gluten Free Baking Flour
-1/2C millet flour
-1/2t baking soda
-1/2t salt
-1/2C brown sugar
-1/4C honey or maple syrup
-1 chia egg (1T chia + 3T water)
-1 stick of butter, softened
-2T almond milk (might not be necessary)

Raspberry/Blueberry Jam 
-1 1/2C fresh or frozen raspberries
-1 C fresh or frozen blueberryes
-3T sugar
-1T chia seeds

Method
I followed Angela’s method, so I’ll send you over to her blog for that!

I would consider these bars very similar to a “homemade Nutri-Grain Bar”. I used to eat those things like candy growing up! So soft and chewy.

Anyways, here is a little update on my 20 Day Holiday Workout Challenge.

Today was day 7 and my rest day :) This girl needed it. I haven’t been sleeping well lately *surprise surprise* and I could tell my body was craving rest.

So far I have completed 6 different workouts in 7 days. 14 more to go! I am counting each Yoga Sculpt Class as a different workout because each class is different.

I’d have to say that my favorite workout so far has been the 4 Mile HIIT Interval Run. It looked like this:

4 Mile HIIT Interval Run

Mile 1: 30 second (9.2) x 1 minute (6.2)

Mile 2: 30 second (9.3) x 1 minute (6.2)

Mile 3: 30 second (9.4) x 1 minute (6.2)

Mile 4: 30 second (9.5) x 1 minute (6.2)

HIIT workouts are great when you are in a time crunch. I am in and out in under 4o minutes and I definitely feel like the King of the World. Ever get that feeling? When you know you just had a kick ass workout? Try this one!!

Where do you get your recipe inspiration from?

How is your Holiday Workout Challenge coming along?

Coconut Crusted Chicken Salads

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I know you are all dying to know what the secret ingredient of tonight’s dinner was….Coconut!! Clare and I used an array of cocoNUTTY ingredients: coconut milk, unsweetened shredded coconut, and coconut oil!

Last night at TJ’s I stumbled upon coconut milk for only .99 cents! At a normal grocery story, coconut milk is a bit more pricey, $2.50 and up!

Coconut Crusted Chicken Salads

*Serve over a bed of spinach with plum tomatoes and dried cranberries. Drizzle with home-made coconut lime dressing

  • 2 T coconut milk
  • 2 T lime juice
  • 1/2 T sour cream
  • 1/2 t soy sauce
  • 1/2 t curry powder

During dinner, Clare and I were talking about how this dish is a great healthy alternative to fried chicken! It is made with healthy fats (coconut oil) and whole wheat flour instead of grease and white flour/cornmeal. Next time I think I would sweeten it up a bit and drizzle it with honey or add sliced apple.

I have almost an entire can of coconut milk left over! Any ideas of what else I can make?? 

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Coconut Crusted Chicken Salads – Fit Foodie Finds

Coconut Crusted Chicken Salads

  • Author: Lee Hersh
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Ingredients

Scale
  • 2 chicken breasts
  • 1 egg
  • 3 T whole wheat flour
  • 3 T unsweetened shredded coconut
  • salt and pepper (to taste)
  • ~2 T coconut oil

Instructions

  1. Cut chicken breasts into slices and set aside.
  2. In a small bowl, combine whole wheat flour, unsweetened shredded coconut, salt and pepper. In a different bowl, crack an egg and beat lightly.
  3. Dip chicken slices into the egg and then roll in the coconut/four mixture.
  4. Heat coconut oil over medium/high heat and sauté the chicken until golden brown.

Did you make this recipe?

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Single Serve Muffin

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Ever make an entire batch of cookies, or brownies, or bars, or muffins. And well…Accidentally eat the entire batch yourself? Not even in one sitting, but over the span of a few days? You see, I live a certain kind of life called “Single Living,” where I have no one but myself to cook for. So it is pretty much inevitabe that the entire batch will be consume by yours truly. Unless…I take it upon myself to do something nice and knock on my neighbor’s door and offer them a taste. *idea* Maybe I should deliver some to the people who live above me so they’ll stop doing their Jillian Michael’s dvd at 11PM. I am all for getting fit, but once the sun goes down…please refrain from jumping and or bouncing balls.

Haha. Okay I’ll stop complaining now. But seriously, my apartment building has paper thin walls and I can pretty much hear anything and everything from my neighbors above, below, and across from me. hmph. 

Back to my point about eating an entire batch of cookie…Sometimes I just want one cookie instead of tempting myself with an entire batch of goodness. So…I decided to create a recipe for a single serve muffin! I went with a classic flavor, blueberry. I like to call this method of baking…prevention. 


At the last minute I decided to to jazz it up a bit and add some protein frosting. Prior to this baking sesh, I did an upper body strength training workout along with one of the dvd’s from Booty Camp Fitness. AKA I could use the extra protein boost. More on my workout after the recipe.

Here is the muff pre frosting…

There was a lot of texture in this muffin. I could especially taste the flax. I am wondering if I should have used multiple different kinds of gf flour to get a smoother texture. I don’t really know the “rule” for gluten free baking, but I do know that Bob’s Red Mill’s Gluten Free Baking Mix has a bunch of different flours in it. Next time, I am going to try and add a mashed banana for some extra sweetness :)

Moving on to my workout. As you know, Booty Camp Fitness sent me a collection of dvd’s to test out. Today was the perfect day to try out “Ab-Salute! Core Vol. 2″ I did an upper body workout and still had some oomph in me when I got home for some abs.

Have you ever had issues with loud/rowdy neighbors?

Are you a gluten free baker? Do you have tips for me?!

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Single Serve Muffin [gf] + Booty Camp Fitness Review

Single Serve Muffin [gf] + Booty Camp Fitness Review

  • Author: Lee Hersh
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Ingredients

Scale
  • 3T millet flower
  • -1t ground flax seed meal
  • -1/4t baking powder
  • -2 stevia packets (or 1T sugar/honey or any other sweetener)
  • -dribble of vanilla
  • -pinch of salt
  • -2T almond milk, sweetened (if you use unsweetened, you may need to add more stevia/sugar)
  • -1/2T olive oil (or coconut oil, butter, earth balance, etc.)
  • ~2T blueberries, frozen or fresh

Protein Frosting

  • -1/2 scoop vanilla protein powder~1/2C nonfat greek yogurt, plain or vanilla

Instructions

  1. Preheat oven to 350 and spray a muffin tin with non stick cooking spray. *You can also line your muffin tin with a cupcake liner, but I couldn’t find one in my parent’s cabinet! The cooking spray worked just magically*I
  2. n a medium sized bowl, mix together all ingredients. You may need to add a splash more milk.
  3. Then, pour batter into your muffin tin and bake for around 20 minutes. W
  4. hile your muffin is cooling, mix together your protein frosting. Slap some on and garnish with chopped nuts. Enjoy :) 

Did you make this recipe?

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Bird Food Balls

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Happy day before hump day! Before I share my big news, I wanted to start off with a delicious recipe. I made some awesomely addicting protein balls for a pre-triathlon snack. These guys feature my new biff MILLET PUFFS! [have you seen my newest vlog yet?]  Look how cute they are..

Bird Food Balls [no bake peanut butter protein balls]

Ingredients

  • 1C Millet Puffs
  • 1/3C oats, raw
  • 1/3C almond meal
  • 1/3C raisins
  • 1/4C sunflower seeds, raw
  • 2T chia seeds (or flax)
  • 1/4C peanut butter, smooth
  • 4-5T honey
  • 1T water

Method

1. In a large bowl, mix together dry ingredients.

2. Using a microwave, melt the peanut butter so it becomes drippy. I nuked mine for about 20 seconds.

3. Poor peanut butter, honey, and water over mixture and toss. You want everything to be fully coated. You may need to add a little bit more water depending on the consistency.

4. Create balls the size of your palm. A trick I used to get the mixture to stick together was getting my hands a little bit wet before trying to form the balls.

5. Refrigerate

If you’ve ever had a peanut butter and honey sandwich, Bird Food Balls taste just like that but BETTER. They are packed with healthy fats, protein, whole grains, and fiber.   

And now, what you’ve all been waiting for………:)

Shiitake Mushrooms & Bananas

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Nothing’s better than a big bowl of homemade fro-yo on a sub-zero Minnesotan Winter evening.

…minus the sub-zero and Winter part….

Excuse my French but…HOLY SHIiTacke Mushrooms. No wonder why I hate Winter. -16 degrees. “Toto, I’ve a feeling we’re not in Kansas anymore.”

Here I thought walking to class today was painful! You may need to come chisel me free on Friday because I might freeze into an ice sculpture. Maybe they’ll cancel class!!! Nah…

Okok enough complaining. I am sure you are dying for some updates. 1) I have epically failed my 28-day challenge 2) I surprisingly miss the suburbs…or maybe just a warm house and good food. and my mommy. 3) I couldn’t be happier with my class schedule! Guys, I am finally taking classes that really interest me. Here’s the low down….

Jour4272- Interactive Advertising
Jour4551- New Media and Culture
PubH3001- Personal and Community Health
PubH3639- Prevention in Public Health
Span3104W-Intro to the Study of Hispanic Literatures

So I know what you’re thinking. What is this girl majoring in? Well. I am currently in the process of writing a proposal for an individualized major. I always joked around that I wanted to graduate with 9 minors instead of one major because I can’t just choose one! My degree is called The Bachelor of Individualized Study and I have three concentrations: Public Health, Design Studies, and Spanish Studies. Hence my choice of classes.

The only thing I am not excited for this semester is….I have another night class Not 1, but 2 days a week! Tonight in fact, was my first night of class! Once it starts getting lighter earlier in the night it won’t be so bad. So, tonight after pretty much running home from class and almost face planting on a slick patch of ice…I needed a snacky snack. “I scream you scream we all scream for FRO-YO.” 

While nothing beats the real thing, DIY fro-yo is healthy and cheap. You get at least 1 serving if not more of fruit! AND you can make it pennies!

Blueberry Nanner Fro-Yo
-1 frozen banana
-1/3C frozen blueberries
-2 splashes of milk (I used Vanilla Almond)
–Directions: Combine all ingredients in a small food processor and mix for 1-2 minutes. You may need to stop it a few times to scrape the sides. You know it is ready when it is light and fluffy!

I threw some raisins and carob chips on top! Other delicious toppings I suggest are fresh fruit, nuts, chocolate chips, coconut, or granola!

Lets face it. Bananas will forever be one of the most economically priced fruits so we might as well take advantage of this! Right now they are around 39 cents per pound, but during the summer months it drops below a quarter. Don’t feel bad if you splurge and buy 9 bananas. Just freeze some for later! They are the perfect fruit for fro-yo because of their natural sweetness; there really is no need for added sugar.

Benefits of The Banana
-Great source of potassium- helps normalize heartbeats and regularize water balance
-Low in sodium
-Great source of iron
-Ideal source of natural sweetness
-High in vitamin B6 and B12
-Contains a natural antacid-Great for heartburn relief
-High in fiber- Help regulate movement through digestive tract

See. I told yah bananas are almost as amazing as peanut butter. The two together are unstoppable.

What is your favorite banana recipe?

baked sweet potato fries

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Wow wow and wow! The highlight of my weekend was waking up Saturday morning to a facebook post from Whole Foods, featuring my most recent post on “How to bake eggs in the oven.” I am so humbled and so surprised.

I spent most of my weekend practicing the yoga sculpt series on Blake. Remember last year at this time? I began my journey to become Yoga Sculpt Certified.Well- I will be teaching sculpt at one of the Twin Cities Anytime Fitness locations. So excited to finally put my cert. to use! I just need to get my playlist down and I will be all set to go!

Speaking of playlists…anyone have any recommendations for high tempoed music that is good to workout to? I’m still in need of a few songs.

Other than a weekend full of sculpt. I also did some cookin’. Sweet potatoes have been a staple in my diet lately. They’re cheap, delicious, and easily varied. Quite like the egg.

You can bake em, mash em, sautee em, grill em, fry em, eat em raw?

This is probably my favorite way to eat a sweet potato. Cut into thin pieces, skin on, sprinkled with sea salt and cinnamon, rolled in 1T olive oil, and baked at 400 for about 35 minutes. Mmmm. It made my whole house smell like cinnamon.

I used two huge sweet potatoes to make sure I’d have some leftovers. They are very tasty eaten cold.

Right out of the oven, we paired them with some steamed green beans and grilled pork chops. I do have to say that I am a terrible griller. I tried to surprise Blake with dinner Friday night and I burnt half of the chops. Arrr! Grilling is a serious skill. That I just don’t have. YET!


What was the highlight of your weekend?

Favorite way to eat a sweet tater?

OH! One more thing…I re-organized my Workout tab. It is a LOT easier to find all of the workouts I’ve posted. Most of them are pinnable too :)

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