EmPower Pilates & Yoga - Healthy Recipes

Fresh Drink Recipes

5/18/2015

Coconut Water Smoothie with Mango, Banana & Strawberries!

2 bananas
2 mangos
1 cup strawberries (fresh or frozen)
1/2 cup Greek yogurt
2 tablespoons honey

Fill ice trays with coconut water & freeze

Place the fruit honey and 12-15 coconut water-flavored ice cubes into a blender & blend. Serve immediately.

Need something you could make ahead or no time for the blender? Mix these:
Strawberry Lime Water
Mix in a pitcher:

10 cups of water
6 strawberries (or rasberries)
1 thinly sliced lime
12 finely chopped fresh mint leaves

Leave in the refrigerator overnight and serve!

Easy, Heathy, Yummy Chocolate Mint Balls from Laura @ EmPower

3/15/2015

9 Medjoul dates (pitted)
1/2 cup of almond or peanut butter
One dark chocolate (70-80 % cocoa)
1 tsp mint extract (experiment w/your favorite flavors)
Blend in a food processor & make into balls. For a cold treat, place balls in refrigerator. Enjoy!

Skinny Chunky Monkey Cookies!

3/15/2015

Ingredients

- 2 cup(s) oats
- 3 bananas
- 1/4 cup(s) peanut butter
- 1/4 cup(s) cocoa
- 1/3 cup(s) unsweetened applesauce
- 1 teaspoon(s) vanilla

Instructions:

Preheat oven to 350°F. Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by teaspoonfuls onto ungreased cookie sheet. Bake 10-12 minutes

Quick, Healthy, Honey Roasted Almonds

3/15/2015

Ingredients

2 cups raw almonds
1/3 cup raw honey
1 tsp sea salt

Instructions

Preheat oven to 375.
Place the almonds in a bowl.
Warm the honey just so it liquifies and pour it over the almonds.
Mix well so that all the almonds are covered well.
Spread the almond/honey mixture onto a parchment lined baking pan.
Sprinkle sea salt over the top.
Bake for around 15-25 minutes shaking the almonds every few minutes to prevent burning one side. That is it. Easy.

PEANUT BUTTER FUDGE

3/15/2015

Ingredients:

4 cups white chocolate chips
1/2 cup creamy peanut butter
2/3 cup pumpkin puree (not pumpkin pie mix; I use Libby's brand)
2 teaspoons pumpkin pie spice
2 teaspoons vanilla extract

Line an 8x8" pan with foil and spray with cooking spray. Gather all your ingredients; making fudge is fast work.
Place white chocolate chips and peanut butter in a large microwave safe bowl. Heat on 50% power for 1 minute. Stir, then continue heating on 50% power in 30 second increments, stirring between each, until melted and smooth. (Alternately, you can do this in a medium saucepan over medium-low heat on the stovetop. Just be sure to stir continuously.)
Once chocolate and peanut butter are melted together and smooth (remove from heat if doing on the stovetop), immediately stir in the pumpkin puree, spice, and vanilla. Pour into prepared pan and let cool to room temperature on the counter. Chill until set, then cut into squares.
Note: the fudge gets soft on the counter. Store in the refrigerator until serving.

picture and recipe from www.crazyforcrust.com

Healthy Apple Crumble for One!

3/15/2015

recipe from www.chocolatecoveredkatie.com

Ingredients

1 medium-sized apple, diced small
1/8 tsp salt
2 tbsp milk of choice
1/2 tsp apple pie spice
1-2 tbsp sugar or replace with stevia
optional add-ins: walnuts, raisins, etc.
3 tbsp quick oats
2 tsp oat flour (or another flour of choice)
1 tbsp oil or butter-type spread

Instructions:

Preheat oven to 350 F and grease an oven-safe 2-cup dish. In a small mixing bowl, combine first five ingredients (and optional add-ins, if desired). Stir well. In a separate mixing bowl, combine remaining three ingredients and stir well. Now mix everything together and pour into the greased dish. Bake 40 minutes (in the middle of the oven, not the very top), then turn the oven to high-broil for 2-3 minutes. Turn off heat, but let sit in oven 15 more minutes.

No Bake Chocolate Granola Bars

3/1/2015

No Bake Chocolate Granola Bars

Here's what you'll need:
- 1/2 cup natural peanut butter
- 1/4 cup local honey
- 1/4 cup coconut oil (solid to start)
- 2 cups whole grain oats (not quick oats)
- 2 tablespoons ground flaxseed
- 1/4 cup shredded coconut
- 1/2 cup mini chocolate chips

Here's what to do:
1. Melt coconut oil, peanut butter and honey in pot over medium to low heat, stirring constantly.
Remove from burner when melted.
2. Pour in oats and flaxseed. Stir to combine.
3. Let cool slightly and then stir in coconut and chocolate chips.
4. Pour mixture onto foil lined aluminum tray and stick in fridge.
5. Once cooled and set up, flip foil over and bars will come off easily.
6. Cut in squares or bars and store in fridge.

Creamy Garlic Mashed Cauliflower

2/9/2015

A yummy and heathy alternative to mashed potatoes!
Ingredients:

1 head cauliflower, cut into florets
1 tablespoon olive oil
1 clove garlic, smashed
1/4 cup grated Parmesan cheese
1 tablespoon reduced-fat cream cheese
1 /2 teaspoon kosher salt
1 /8 teaspoon freshly ground black pepper

Directions:

Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. Bring water to a boil. Add cauliflower, cover, and steam until tender, about 10 minutes.
Meanwhile, heat olive oil in a small skillet over medium heat; cook and stir garlic until softened, about 2 minutes. Remove from heat.
Transfer half the cauliflower to a food processor; cover and blend on high. Add remaining cauliflower florets, one at a time, until vegetables are creamy. Blend in garlic, Parmesan cheese, cream cheese, salt, and black pepper.
Enjoy:)

Erin's Easy Quiche

11/13/2013

This quiche is similar to a frittata - gluten-free, wheat-free, and dairy-free (unless you use regular milk!). Make a couple for the week and you have an easy source of protein and a yummy meal!

Ingredients
6 eggs
1/2 cup almond milk (can subsitute soy, hemp, or dairy milk)
1 cup cooked meat (sausage, ground turkey, bacon, etc.)
1 cup chopped fresh spinach
1 cup cooked veggies of your choice (onion, bell peppers, broccoli, whatever is leftover in the fridge!)

Directions
1. Preheat oven to 400 degrees.
2. In two separate pans, cook meat and veggies (except spinach)
3. In a large mixing bowl, mix eggs, almond milk, meat, spinach and veggies.
4. Pour into a greased pie pan (coconut oil is great for this!)
5. Place in the oven for 20 minutes or until eggs are set and golden brown.
6. Enjoy!

Almond & Coconut Granola

10/23/2013

Great as a snack or sprinkled on yogurt!

Ingredients
4 cups rolled oats (not quick-cooking)
2 cups sliced almonds (substitute any nut)
1 1/2 cups coconut
1 cup oat bran
3/4 cup brown sugar
1 1/2 tsps fine salt
1 1/2 tsps ground cinnamon
1/2 cup coconut oil
1/2 cup olive oil
1/2 cup egg whites (optional)
1/2 tsp vanilla extract
1 cup raisins (substitute any dried fruit)

Directions
1. Preheat oven to 325 degrees.
2. In a large mixing bowl, combine the dry ingredients. In a smaller bowl combine the wet ingredients and whisk. Pour the wet ingredients over the dry ingredients and stir until well-combined. (Reserve the raisins for the final step)
3. Divide the granola mix between two sheet pans. Bake for 20 minutes, then carefully turn the mixture. Bake another 15-20 minutes, until it begins to brown.
4. Remove from the oven and carefully transfer the hot mixture to the large mixing bowl. Toss in the raisins until combined evenly then transfer the mixture back to the two sheet pans.
5. Place in the oven for one more minute. Allow the granola to cool completely in the pans. When cool, carefully break up the pieces and store in an air-tight container.