Vegan Broccoli Pasta

This recipe is a deliciously creamy. and my son said that it was a TEN!! I hope you enjoy it as much as we did! And please, if you make a recipe on my blog, please, tag @itsapegslife in your pic on Instagram or Facebook!

Vegan Broccoli Pasta

  • 12 oz pasta (whatever kind you would like)
  • Sauce Ingredients:
  • 1 cup cashews
  • 2 large garlic cloves
  • 3 tablespoons nutritional yeast
  • 2 1/2 teaspoons white miso paste
  • 1/2 teaspoons salt
  • 1/2 teaspoons Dijon mustard
  • 1 1/3 cup unsweetened almond milk
  • 3/4 cup vegetable broth
  • 2 tablespoons corn starch
  • 1 tablespoon fresh lemon juice
  • Trader Joe’s sun dried tomatoes (add to your liking)
  • 3 cups broccoli
  • 12 oz. button mushrooms (optional)
  • salt to taste
  • black pepper
  • red pepper flakes (optional)

Cook the pasta according to the instructions. Set aside.

In the meantime, make the creamy cashew sauce. Place cashews (see tip for cashews below), garlic cloves, nutritional yeast, miso paste, salt, Dijon mustard and almond milk in a high speed blender and process until smooth. Add Vegetable broth, corn starch, lemon juice and sun dried tomatoes.

Cut broccoli into small florets and slice mushrooms, cook in a bit of vegetable broth in a large pan about 10 min.

Add cashew sauce to the sauted broccoli and mushroom mix.

Cook about 10 minutes to thicken.

Stir in the cooked pasta or serve sauce on the top of pasta. Season with salt, pepper, red pepper flakes. Enjoy!

Vegan Thai Coconut Quinoa Bowls

I LOVED this recipe. There were so many different flavors on my tastebuds that every bite was a little different. The coconut quinoa was some good vegan comfort food. This recipe is taken from one of my favorite blogs called fitfoodiefinds.com. I adapted it for an oil free version. Also, don’t get overwhelmed by all of the cooking steps! It just creates more opportunity for family to help you in the kitchen. Make it a family event and it will be quick and easy :).

Prep Time: 40 minutes Bake Time: 30 minutes

COCONUT QUINOA

  • 1 cup uncooked quinoa
  • 1 15-oz. can full-fat coconut milk
  • 1/2 cup water
  • 1 tablespoon maple syrup

To prepare the quinoa RINSE WELL, place coconut milk, water, maple syrup, and quinoa in a sauce pan and bring it to a boil over high heat.

Next, turn the heat to low, cover the saucepan and let the quinoa cook for about 20 minutes or until the quinoa is cooked.

ROASTED SWEET POTATOES

  • 2 large sweet potatoes and or yams, cut into bite-sized cubes
  • Spritz with a little bit of water
  • 1 tablespoon minced garlic
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground pepper
  1. Preheat oven to 400ºF. Then, place diced sweet potatoes on a large baking sheet and spritz with water. Toss to fully coat.
  2. Then, season with minced garlic, salt and pepper. Toss to combine.
  3. Roast sweet potatoes at 400ºF for 25-30 minutes.

PURPLE CABBAGE SLAW

  • 1 cup purple cabbage, sliced
  • 1 cup shelled edamame (if you don’t have shelled edamame, you can use shelled like I did and spread them on top)
  • 1 large red pepper, sliced
  • 1 large carrot, cut into thin sticks
  • 1 tablespoon olive oil
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon fresh lime juice
  • 1 teaspoon soy sauce
  • 1 teaspoon freshly grated ginger
  • 1/8 teaspoon salt
  1. Place purple cabbage, edamame, carrot, and red pepper in a bowl. Set aside.
  2. Make dressing by whisking together olive oil, apple cider vinegar, lime juice, soy sauce, maple syrup, grated ginger, and salt.
  3. Then, toss veggies in dressing. Set aside.

PEANUT SAUCE

  • 2.5 tablespoons all-natural peanut butter
  • 2.5 tablespoons water
  • 1 teaspoon soy sauce
  • 1 teaspoon maple syrup
  1. To make peanut sauce, place all ingredients into a medium bowl or jar and mix together to combine.

TOPPINGS

  • 1/4 cup chopped peanuts
  • squeeze of lime juice
  • Black sesame seeds, to toast

ASSEMBLY

  1. Evenly distribute the coconut quinoa, sweet potatoes, and coleslaw into four bowls or meal prep containers.
  2. Drizzle with peanut sauce if eating immediately and top with cilantro, chopped peanuts, a lime wedge, and more black sesame seeds.

Quick & Delicious Balsamic Glazed Seitan

Can you tell I’ve been on a Seitan kick lately? Haha. I actually am really liking it for a meat alternative. This week I’m bringing you an original recipe that I made up and it turned out to be one of our favorites. I’ll definitely be making it again. It was filling, packs a lot of flavor, and I loved the texture of the seitan.

I love this seitan from Harmon’s Grocery Store (if you live in Utah), as I mentioned in my last post. It comes in chunks, which I love, but some times the chunks are a little big, so I cut those in smaller pieces.

Quick & Delicious Balsamic Glazed Seitan

Serves 4-6

  • 2 packages chunky seitan
  • 1-2 teaspoons sage
  • Salt and Pepper
  • 2 cloves garlic, minced

For the sauce:

  • 1/2 cup brown sugar
  • 2 tablespoons cornstarch
  • 1/2 cup balsamic vinegar
  • 1 cup water
  • 1/4 cup soy sauce

Take seitan out of the pack and separate. I like to cut the bigger chunks into smaller ones so they are all kind of the same size. Sprinkle it with 1-2 teaspoons sage, salt and pepper and rub the garlic into the chunks. Let sit while you make the sauce.

For the sauce:

Place all ingredients into a sauce pan and let it come to a boil until it’s thickened. This usually takes about 10 -15 minutes.

Place seitan in a skillet with about 1/2 cup sauce, stir and heat on medium high. Once sauce is absorbed into the seitan, add a little more at a time and turn heat down to medium low. Keep adding sauce and simmer until sauce is absorbed into the seitan, but yet there is a little left to use on the rice. I like to simmer it for 10-15 min. It gives it some good flavor.

That’s it! Simple. Easy. Packed with flavor. I like serving this with rice and here I show it served with zucchini and summer squash, but I think I prefer broccoli. Enjoy :).

Vegan Mongolian Seitan

It’s FRIDAY Y’ALL!! Time for a new recipe and I think you are going to love it. We sure did. I’ve been wanting to experiment more with seitan. I looked up a few recipes and then decided on this one that is adapted from the yupitsvegan.com site. If you haven’t checked out her recipes, you should. She’s got some amazing ones. I made a few changes though in the way you cook the seitan because I wanted it to take on more flavor while cooking. And, of course, I did not use oil.

Also, have you noticed how you can’t buy tofu in the grocery stores? I asked my local grocer, “Where’s all the tofu?” and he said that the tofu plants are closed for 3 weeks. Ummm hello?? I need tofu for my recipes!! I then decided that I’m going to make my own, so stay tuned for that recipe in the near future.

Let’s get back to todays recipe………

Vegan Mongolian Seitan

For the sauce:

  • 1/2 cup vegetable broth (this is to use in place of the oil)
  • 1/2 teaspoon grated ginger
  • 3 cloves garlic
  • 1/3 teaspoon Chinese five spice
  • 1/3 teaspoon red pepper flakes
  • 1/2 cup low-sodium soy sauce
  • 1/2 cup coconut sugar (or a scant half cup brown sugar)
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water

For the crisped seitan:

  • 1 pound seitan, cut into 1 inch pieces (the seitan I bought was in chunks and it was awesome)

For serving:

  • toasted sesame seeds (optional)
  • sliced scallions

To make the sauce:

Heat a little of the vegetable broth in a small saucepan over medium heat. Add the ginger and the garlic; stir constantly. After about 30 seconds, add the five spice and the red pepper flakes, and cook for one minute or until fragrant.

Add the soy sauce and the coconut sugar and stir well. Reduce the heat to medium-low and let simmer until the coconut sugar is dissolved and slightly reduced, about 5-7 minutes, stirring occasionally.

Whisk together the cornstarch and the cold water, then add it to the pan and stir. Cook for 2-3 more minutes, until the sauce becomes glossy and thickened slightly. Reduce the heat to the lowest setting and keep simmering gently until ready to add to the seitan.

To make the seitan:

In a wok or skillet, heat some of the vegetable broth over medium-high heat. Add a bit of the sauce to the seitan and cook, stirring frequently, for about 4-5 minutes or until slightly browned and crisped around the edges.

Reduce heat to low and add the remaining sauce to the pan. Stir to coat all of the seitan pieces, and continue cooking until the sauce has adhered to the seitan. Remove from the heat and serve hot, with the rice and/or vegetables of choice, and garnish with sesame seeds and scallions.

Serve with rice and broccoli.

Enjoy :).

The BEST Vegan Chocolate Chip Oatmeal Cookie Recipe-Gluten Free

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PLEASE DON’T BE TURNED OFF BY THE TITLE OF THIS POST LOL!!  I promise–YOU WILL LOVE THESE!!  The texture is seriously my fav!!  The original chocolate chip oatmeal cookie recipe, that I have been making for about 20+ years now, has 1 c. of butter flavored shortening  and we all know how terrible that is for our body, so I subbed 1/2 C. applesauce and 1/2 C. almond butter.  I love grinding my own almond butter at the grocery store–seriously the best and you know exactly what is in the container :).  I also subbed flax eggs for real eggs.  The recipe is below:

1 Flax Seed Egg= 1 T. Flax seed mixed in 3 T. water

Let mixture set for about 5 -7 min and add to cookie mixture.

For this recipe, I used 2 flax seed eggs, so 2 T. flax seed and 6 T. water.

Lastly, I wanted to make them gluten free, so I used almond flour along with xanthan gum, because I have a couple of friends and a sister that LOVE to eat treats, and we all know that gluten-free treats seem to be rather bland.  Well, look no further because this recipe is a keeper.  Even if you’re not gluten free, you will be surprised at how glutenous this recipe seems to be haha.

THE BEST VEGAN CHOCOLATE CHIP OATMEAL COOKIE RECIPE– GLUTEN FREE

Yield: Approx. 2 1/2 doz. medium cookies

Preheat oven to 325 degrees.

INGREDIENTS:

CREAM TOGETHER WITH BLENDER:

1/2 C. Applesauce (no sugar, all natural organic)

1/2 C. Almond Butter

1/2 C. White Sugar

1 C. Light Brown Sugar

2 Flax Eggs (recipe above)

1 1/2 tsp. Vanilla

IN SEPARATE BOWL COMBINE DRY INGREDIENTS WITH WHISK:

1 tsp. Baking Soda

1 scant tsp. Salt

1 C. Oatmeal

3 1/3 C. Almond Flour

1 3/4 tsp. Xanthan gum

Slowly add dry ingredients to the creamed mixture 1 cup at a time and mix by hand (I like using a rice spoon). Don’t use the blender. Continue adding dry ingredients until all flour is mixed in and then add:

1 C. Enjoy Life Mini Chocolate Chips

1 C. Coarsely Crushed Walnuts

Mix until chocolate chips and walnuts seem to be throughout the dough. Put dough in freezer for 20 min. This is a step that you cannot skip!

Remove dough from the freezer and use a medium sized cookie scoop and put scoops of cookie dough on cookie sheet topped with a sheet of parchment paper. You should be able to get 12 scoops of cookie dough on one cookie sheet. Put in oven on center rack.

Bake cookies for 20-25 min or until slightly brown on top. Enjoy!

Chipotle Black Bean Sweet Potato Burgers

My daughter shared this recipe with me last week and I made them on Saturday when we had a barbecue with family. Since we have been on the whole foods plant based diet, I have needed to make adjustments for us when eating with my meat eating friends. 😜 Needless to say, I did not miss the regular beef cheese burger and this is much better for our healthy heart :).

I tripled this recipe so I would have patties to freeze.

Chipotle Black Bean Sweet Potato Burgers

Prep Time: 50 min. Or make them the night before and keep them in the refrigerator overnight.

Cook Time: 20 min.

Serves 4

Ingredients:

1 med. (1 lb.) sweet potato

1/2 c. Frozen or canned corn kernels

1 15 oz. can black beans

1 whole chipotle pepper in adobo sauce

1/2 c. cornmeal

1/2 tsp. garlic powder

1 tsp. cumin

1/2 tsp. salt

1/4 bunch cilantro (optional)

1-2 T. vegetable broth if using frying method of cooking

4 medium thin sliced whole wheat buns

1 medium avocado

1/4 c. Just Mayo

INSTRUCTIONS:

Wash the sweet potato well and poke it several times with a fork so steam can escape while it cooks.

To cook it in microwave: wrap it loosely with a paper towel, set it on a microwave safe plate and microwave in high for 5 min. Carefully squeeze the potato to make sure it is soft all the way through. It may need a couple more min to cook.

To cook in oven: heat oven to 400 degrees and place the potato directly on the rack or on a baking sheet. Bake the potato for 45-60 min or until it is soft all the way through. This is my preferred method. I like the texture better when it is cooked in the oven but maybe I’m weird. Haha.

While the sweet potato is cooling, prepare the rest of the ingredients. Place the corn in a large bowl after draining it, if you use canned corn. Drain and rinse the black beans and let the excess water drain and then add them to the bowl with the corn. Roughly chop the cilantro (if using. I did not) and add to the bowl. Add 1/4 c. of the cornmeal, garlic powder, cumin and salt. Take one chipotle pepper out of the can, mince it, and then add it to the bowl along with about 1 tsp. of adobo sauce from the can. When I tripled this recipe I added 3 chipotle and 2 tsp. sauce from the can.

Once the sweet potato is cool enough to handle, scoop out the flesh and add it to the bowl with the rest of the ingredients. Stir everything together and then either use a potato masher or the back of a fork to slightly mash the beans. Cover and chill mixture overnight or for 30 min to allow the cornmeal to absorb some of the moisture. I made some patties after having them refrigerated for 30 min and then I had some of the mixture left over to make the following day and I found that having them refrigerated overnight made them easier to handle.

Divide the mixture into 4 patties or if you would like smaller patties divide into 6 equally sized portions. Shape into a patty with your hands until they are approximately 3/4 inch think. Use the remaining 1/4 c. or more cornmeal here to coat the outside of the patties. I found it was easier to pat this mixture on each side of the patty rather than dredging it. This will provide a nice crunch to the burger.

Methods of cooking:

Broil (my preferred method)–preheat oven to 400 degrees. Line the baking sheet with a splat mat or parchment paper. Bake for 10-12 min then CAREFULLY turn and bake for another 10-12 min or until they are golden brown on both sides.

Cook patties in a skillet. Heat nonstick pan on med high heat and put 1 T. vegetable broth in pan, place in patty and cook for 10 min on one side and then CAREFULLY turn and cook 10 min on the other side until golden brown. You may need to add a little more broth but don’t add too much or you won’t get the crispness.

Grill: place patty on med high heat grill and cook for 10 min on med high and turn cook the other side for 10 approx.

Spread 1 T. just mayo on bun and top with sweet potato patty. Slice avocado and place 1/4 of the slices on top of each burger. We also used barbecue sauce and that was delicious too instead of the mayo.

Enjoy!

Gluten-Free Vegan Pumpkin Banana Bread!

I have to say a word or two about this recipe.

1st–You’re going to be sooooo tempted to eat this straight out of the oven while its hot, BUT RESIST!!  Don’t do it!! Unlike the usual pumpkin bread recipes, where you love a nice hot slice freshly baked, this recipe needs to sit in the refrigerator over night and even the following day, it is so moist and so good.

2nd–Just because it has pumpkin and banana in, don’t use that as an excuse to eat the whole loaf LOL.

I love Chocolate Covered Katie’s recipes.  You may want to check out her site as well.  She has some awesome desserts for the holidays.  Also, for an oil free option, I left out the oil and used almond milk and it was delicious!  Enjoy!

Add to Plan to Eat

Pumpkin Banana Bread

Source: chocolatecoveredkatie.com

Course: Breads

Yield: Yield: 12-16 slices

Ingredients

  • 2 cups flour – I like oat flour (240g)
  • 1 tsp baking soda
  • 34 tsp baking powder
  • 34 tsp salt
  • 12 tsp each: cinnamon ginger, pumpkin pie spice
  • 1 12 cup mashed, overripe banana (360g)
  • 12 cup pumpkin puree (120g)
  • 12 cup pure maple syrup honey, or agave
  • 116 tsp uncut stevia or 2 tbsp sweetener of choice
  • 13 cup oil or milk of choice
  • 2 tsp pure vanilla extract
  • 12 cup chocolate chips optional

Directions

  1. *I’ve tried the recipe successfully with spelt, white, and oat flour. Although I can’t vouch for a flour I haven’t tried, please feel free to experiment.
  2. Preheat oven to 350 F. Grease a 9×5 loaf pan, and set aside. In a large mixing bowl, combine all dry ingredients. Whisk all liquid ingredients in a separate bowl, then pour wet into dry and stir to form a batter. Smooth into the prepared pan. If desired, press some extra chocolate chips into the top. Bake on the center rack 30 minutes, then do not open the oven door but turn off the heat and leave in the closed oven for 10 additional minutes. Let cool completely, then cover and refrigerate overnight. Taste and texture will be much better the second day (and even better the third day as it will get sweeter). Leftovers can be sliced and frozen if desired.

Amount Per Serving (1)

  • Calories: 92

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 Vegan Chocolate Zucchini Bundt Cake with No Oil

At last….. the long awaited cake recipe! Seriously, my new fav. ❤️

Vegan Chocolate Zucchini Bundt Cake with No Oil (Adapted from “Isa Does It” cookbook)

3 c. All purpose flour

1/2 c. Unsweetened cocoa powder

2 tea. Baking powder 

1 tea. Baking soda

1/2 tea. Salt

1 c. Granulated sugar

1 c. Unsweetened applesauce 

*1 c. Almond milk or your favorite nondairy milk

*1/3 c. Pumpkin

1 T. Pure vanilla extract 

2 c. Shredded zucchini 

1 c. Enjoy Life chocolate chips or another brand of semi-sweet

Preheat oven to 350 degrees. Lightly grease a 12 c. Bundt pan and set aside. 

In a large bowl, sift together the flour, cocoa powder, baking powder, baking soda and salt. Mix in the sugar. 

Make a well in the center and add the applesauce, milk, pumpkin, and vanilla. Use a whisk to mix the wet ingredients together in the well and then incorporate the wet and dry ingredients until well combined. Add chocolate chips.  Fold in the zucchini. Check consistacy and if batter is too thick add a little more milk. 

Pour into the prepared pan. Bake for about 60 min (a butter knife inserted into the center should come out clean). 

Let cool for 10 min or so, then invert it onto a cooling rack to let cool completely. 

*original recipe called for 3/4 c. Almond milk and 1/2 c. Canola oil. Addition of chocolate chips was ours :). It’s yummy!

For the ganache:

1/4 c. Almond milk

2 T. Pure maple syrup

6 oz. semisweet chocolate chopped or chocolate chips

Bring the almond milk to a roaring boil in a small saucepan. Add the maple syrup. Turn off the heat and whisk in the chocolate chips until totally melted and smooth. 

Place the cooling rack over the sink so that excess ganache falls into the sink and not all over the counter. As you can see, we just poured ours over the cake and let it pool in the middle. Yum!. Let it set before slicing and serving. 


This girl knows how to bake!

FRIEND FRIDAY GUEST—MY SISTER, EVON SEELY!!

Today my guest is one of my sisters (I have 3 AWESOME ones 🙂 , Evon Seely!! Evon is the oldest sister in our family of 6 children. I apologize for getting a little personal here but I LOVE MY FAMILY! #sorrynotsorry😜

The Rose Family :).  First pic is of our brother, Bruce, who was killed by a drunk driver at the young age of 24. It was heartbreaking for our family. I was just 8 years of age at that time and he left behind a wife and baby girl. My other brother, Larry, was on a mission for The Church of Jesus Christ of Latter Day Saints at the time and Evon was due with her firstborn.  The second pic is an older pic—me (enormously pregnant with our 4th child), Evon, Larry, Janis, Joanne (front) our dear dad and mom. 

Evon lives about 6 miles from me. She has always been there for me through hard times and good times. One of the memories that touches my heart was when my husband was going to chemo and my 5 children were young, she would drop everything and watch my sweet little darlings so I could be with my DH when he was so terribly sick. She is just that kind of person to everyone. I’m so grateful to have her in my life and so grateful for family. As Princess Diana said, “Family is the most important thing in the world.” And with that, I bring you my sister, Evon!❤️ Isn’t her family so beautiful!!

I am excited to contribute to Peg’s blog. When I was a teenager, I was driving my mom over to Panguitch quite frequently. At last, she asked me if I knew why we were going there so much. I told her no. She then told me that we were going to have a baby. I was so elated and excited! I told her that was great news as I had been praying for a little sister. Mom was about 41 years old at that time and wasn’t overly excited about the event. Peg is the baby of our family and has been adored and loved by her parents and all five of her older siblings. We have wonderful memories of her as she was growing up. She was such a blessing to our family. In fact, our Dad didn’t want “that dentist” to steal away his little Peg! Nevertheless, Peg and Dane did get married and Mom and Dad grew to love him very much too!
When Peg and Dane had children, we were so excited about them! We have many fun and special memories of them. Particularly, I remember the fun the kids had on Princess (the horse) and the day she ran away with Brianne and Nat; then Brance telling me he didn’t know I could run so fast! I love the photo of Brianne, Nat, McKelle and Brance on Princess. When they were little they also liked to run in circles on the blue living room rug. Hilarious! We enjoyed having the kids at our Santa Clara house jumping on the trampoline with their cousins. It was so cute when Caden became confused because his siblings called me aunt and our grandchildren called me grandma, so his name for me was “Aunt Grandma”. I loved tending the children when Peg and Dane went to dental conventions. We would have the grandest times! We have so many precious memories! We dearly love Peg and Dane and their delightful family!

Now, about the recipes . . . Most of my life I have suffered with stomach troubles. Finally, in 2014 I had a colonoscopy-endoscopy and found out that I had celiac disease and some of the complications that are caused by that disease. After learning more about it, I had to give up some of my favorite treats and thought I would never be able to enjoy licorice, breads, cinnamon rolls, etc. After trying some of the expensive (tasteless) commercial treats I decided that I needed to learn how to bake some of them myself. I purchased the book, Gluten-Free Family Favorites by Kelli and Peter Bronski. I liked their Artisan flour mix because it had more grains in it than some of the other mixes and the recipes had less fats. 

Artisan Flour Mix: 

1 1/4 c. brown rice flour

 ¾ c. sorghum flour

 2/3 c. cornstarch

 1/3 c. tapioca flour or tapioca starch 

1 teaspoon xanthan gum. 

Combine all ingredients and whisk well to mix thoroughly. Store in an airtight container for up to 3 months in the pantry or 6 months in the refrigerator.

One of my favorite recipes to make with it is Banana Mini Muffins. 



Banana Mini Muffins

3 medium-size ripe bananas

 1 egg

 ½ c. honey

 ¼ c. applesauce

 1 teaspoon GF pure vanilla extract

Dry Ingredients: 

 1 ½ cups Artisan GF Flour Blend

 1 teaspoon xanthan gum

 1 ½ teaspoons GF baking powder

 ¼ teaspoon baking soda

 ¼ teaspoon salt

 1 teaspoon ground cinnamon. (I like them spicy, so I add 1 teaspoon cinnamon, ½ teaspoon nutmeg and sometimes a few nuts on the top.)

 1. Preheat the oven to 350 degrees F. Grease the cups of a 24-cup mini muffin tin with butter or nonstick cooking spray. Place paper liners in the greased muffin cups, if desired.

2. Mash the bananas in a large bowl until mostly smooth with a few large lumps. Mix in the egg, honey, applesauce and vanilla.

3. In a separate bowl, combine the flour, xanthan gum, baking powder, baking soda, salt, and cinnamon, whisking to mix well. Add the dry ingredients to the banana mixture and mix at low speed just until combined, 5 – 10 seconds. Scrape down the sides of the bowl and mix at high speed for about 5 seconds, until the batter is thoroughly mixed.

4. Scoop the batter into the prepared muffin cups. A cookie scoop works very well to transfer the batter. Bake for 15 to 18 minutes, until the muffins spring back when lightly touched and a toothpick comes out clean. The muffins should be slightly golden brown on top. Let muffins cool in the tin for 5 minutes, then remove and serve.

Me talking again :)— YUM!!!!! Thanks for sharing with us today, Evon! Love you!

FRIEND FRIDAY GUEST—Sarah Grace Spann

Sarah Grace, Founder of Fresh Fit N Healthy, author of the book Chasing Freedom, a Certified Personal Trainer, Registered Dietitian with a MS in Exercise Physiology, ex-D1 athlete, both a UF and FSU alumni, and simply a young entrepreneurial woman that loves living a healthy lifestyle – mind body and soul.

Currently she works physically as the sports dietitian for Titus Sports Academy in Tallahassee FL, simultaneously running her own business online, coaching incredible men and women all over the world to help them become their best.

Through her business Fresh Fit n Healthy, she privately works with clients in creating unique and effective fitness & nutrition plans, offering online courses and webinars, meanwhile daily sharing free content on her blog, Instagram, and youtube channel to help people rediscover what living healthy truly means in a diet-focused world. Sarah Grace’s book, Chasing Freedom, focuses on her story of overcoming her eating disorder and finding freedom.

Her focus is on helping you reach your goals in a long-lasting way, without strict dieting. She is a big believer that nutrition is not one-size-fits-all, and in combining science with what makes you as an individual feel best. Healthy living should be freeing and fun, and that’s the lifestyle she is here to help you discover.

If you are an individual and wanting to work with Sarah Grace in creating a personalized nutrition/fitness plan, focused on mindset – nutrition – and fitness – head to this website here!


Black Bean Mini Brownies

1 15oz-can Black Beans, rinsed well

2 Eggs

⅓ cup Butter, melted (can sub coconut oil in)

2 tbsp Honey/Agave

1 tbsp Vanilla Extract

¼ cup Chocolate Vegan Protein Powder-  (or can use more cocoa powder, don’t use whey protein)

2 tbsp Cocoa Powder

2 tsp Baking Powder

⅛ tsp Sea Salt

1¼ cup Mini or Regular Chocolate Chips (you can decrease this and just add more honey for the sweetness if you’d like)

Additional liquid sweetener to taste

Instructions

Preheat oven to 325 degrees F

Place black beans, melted butter, eggs and honey in blender or food processor and blend until smooth and beans are pureed.

Add in all other ingredients except for chocolate chips and blend again.

Stir in chocolate chips and spoon by the tablespoon full into mini muffin liners/trays

Bake for about 10-15 minutes, or until done in the middle. It’s better to under-bake then over-bake, as over-baking will lead to a dry product, and under-baked will just be rich and fudgy!

Store in fridge (or I even freeze some for later!)

Sarah Grace Spann, MS, RD

Founder of Fresh Fit N Healthy

Blog: FreshFitnHealthy.com

Instagram: @FreshFitnHealthy

YouTube: Fresh Fit N Healthy

Facebook: http://www.Facebook.com/FreshFitnHealthy

Twitter: @SarahGraceFFH

Pinterest: http://www.pinterest.com/sarahgrace1016: