Coco for Fat Free "Ice Cream"

 

 What you'll need:

1/2 of a papaya (meat)
1/4 cup of raw coconut nectar (you can use honey, stevia, or blue agave)
2 frozen bananas (from night before)
2 cups of non fat plain greek yogurt
1 t. of cinammon

Throw all the ingredients into your blender & (make sure you clean your papaya and use only the meat)  blend for 60 seconds or until everything is well combined...

Put mixture into a bowl (I used a glass BPA free bowl) or add it to an ice cream maker...

Throw a little more cinnamon and coconut flakes on top, and freeze for 6-8 hours...

Serve and don't forget to share it with a loved one! 

Enjoy!

Beach Babe DVD made it to Alaska! Love the Tone it up girls!

Guess what arrived in the mail 2 days before my trip to FL...

Beach Babe DVD by the Tone it Up girls!!!!! YEY!  Love these girls!

Fresh from the post office right into my gym bag!

Update 06/14/2012: This is a great DVD for those who are just starting with a fitness routine.  It contains 2 discs: 1st disc has three 20-40 min workouts and 2nd disc has four 10 min workouts.  My favorites are the HIIT the beach which is 20 minutes (I do 2 repetitions of it,) the Summer Arms 10 min workout and the Long & Lean (10 min stretch/yoga.) 

Brown Rice Salmon Cakes

 What I used:

1/2 cup of cooked brown rice (left overs)
1/4 cup of non fat plain greek yogurt
1 1/4 cup of cooked grilled salmon (left overs)
1/4 of a red onion
1/2 cup of shredded cabbage
1 t. of garlic powder
2 tbs. of Italian olive salad (recipe will be posted soon)
salt & pepper to taste
2 tbs of MCT oil or any cooking spray (for skillet)

Mix all ingredients in a bowl and form into about 10 patties about 3/4 inch thick. Heat the oil in a large heavy skillet over medium-high heat. "Fry" the patties until golden brown. Cool in a cooling rack or over paper towels quickly before serving. Try to fry all the patties at one time.  If you prefer a  crunchier consistency, try broiling the cooked cakes on high for 3-5 minutes.
 
Enjoy!   ;o)

Protein Powder-less, 30g Protein Shake!

 

What you'll need:

1 cup of nonfat plain greek yogurt (23g protein)
1 cup of unsweetened vanilla almond milk (1g of protein)
1/2 cup of frozen raspberries (2g of protein)
1tbs of spirulina or 1/4 of egg-whites (optional, 5g of protein)
a pinch of cinnamon
5 drops of vanilla liquid Stevia or 2 stevia packets
1 cup of ice

Throw everything in your blender!  Blend for 60 seconds.  Enjoy!

This is a great post-workout treat, especially in the morning.  It is also cost effective and very low in kcals! ;o) 

Granola RawBars!

I make granola bars often, I change it up every time.  I just use whatever I have at hand, I don't measure anything, I just go by texture.  However I took my time and wrote down the ingredients for the batch I made this week. These are so easy to make so, here is my humble granola recipe...

What I used:

1 3/4 cup of old fashion oats

1/4 cup of dates

1/4 cup of raisins

1/2 cup of raw honey
1/4 cup of carob
1/4 cup of u. coconut flakes

2 tbsp of chia seeds

1 t of cinnamon

1/2 cup of almond butter or peanut butter (room temperature)

1 tbsp. of melted coconut oil

Mix all wet ingredients in to a bowl.  Fold the oats, chia seeds and fruit.  Mix well!  Pour in to a baking dish and refrigerate until firm or over night. 

These were totally accidental.  I was going to throw them in the dehydrator one day, and left them in the fridge over night, the next day they were firm enough to cut and delicious to eat! 

cut them, pack them individually or together...Enjoy!