Healthy Brownie Recipe Ingredients:
¾ cup maple syrup or honey
½ cup unsweetened cacao powder
½ cup coconut flour
1/3 cup coconut oil (can also use butter, mashed banana, or applesauce)
2 tbsp milk of your choice
1 tsp vanilla extract
5 flax eggs (5 tbsp ground flax + 15 tbsp water) or 5 eggs
½ tsp salt
½ tsp baking soda

Preparation: Preheat your oven to 350 degrees. If using flax eggs, combine 5 tablespoons of ground flax with 15 tablespoons of water, mix and set aside for 10 minutes.

In a bowl, combine the coconut flour, cacao, baking powder and salt. Mix until combined.

In a separate bowl, mix the flax eggs or eggs, vanilla, maple syrup, and oil until all of the ingredients are well blended. Using a hand blender, slowly pour the wet ingredients into the dry ingredients and mix until a batter if formed and no lumps remain.

In an 8×8 baking dish lined with parchment paper or sprayed with a non stick cooking spray, pour the batter into the dish and bake for 25-30 minutes. Once done, cool completely as to allow the brownies to set and enjoy!

Coconut Flour Brownies Recipe makes 12 servings. The nutrition facts are for 1 brownie.
Calories 145
Total Fat 8.2 g
Saturated Fat 6.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 0.4 g
Total Carbohydrate 19.3 g
Dietary Fiber 3.6 g
Sugars 13.6 g
Protein 2.1 g

The post Healthy Fudge Brownie Recipe – HASfit Coconut Flour Brownies – Vegan Gluten Free Brownie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Healthy Muffin Recipe Ingredients:
¼ cup coconut flour
¼ cup protein powder
¼ cup melted coconut oil
½ cup almond milk
½ cup honey
2 eggs
3 tbsp lemon juice
1 tsp baking powder
½ tsp baking soda
½ tsp salt

Honey Muffin Recipe Preparation:
Start by preheating your oven to 350 degrees. In a bowl, combine all of the dry ingredients first. Whisk until well combined.

Directly into the same bowl, add in all of the wet ingredients and mix until a batter is formed. In a 12 tin muffin pan, spray with a no- stick cooking spray and ladle in the batter about ½ of the way full into each tin.

Bake for 20 minutes or until the muffins pass the toothpick test.

Nutrition Facts for healthy dessert recipe are for 1 muffin. The recipe makes 12 muffins.
Calories 112
Total Fat 6 g
Saturated Fat 4 g
Polyunsaturated Fat .5 g
Monounsaturated Fat .6 g
Total Carbohydrate 13 g
Dietary Fiber 1 g
Sugars 10 g
Protein 3 g

The post Honey Lemon Muffin Recipe – HASfit Healthy Muffin Recipes – Protein Muffin – Honey Muffin appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Alright so to speak truthfully and if you follow me on Instagram, you know I enjoy a daily almond butter (open faced) sandwich. Well last night (at 10pm) I was out of my Ezekiel bread and had nothing to spread my almond butter on, CRISIS! What I did have was 2 ripe bananas and I decided to whip up a quick batch of cookies. Because I ran out of space on my baking sheet, I took the leftover batter and made mini muffins.

Since they came out really, really good, here I am sharing the recipe with all you fit foodies. These cookies or muffins are low glycemic, sugar free, and full of nutrients.

Here is what you’ll need for your nutritious banana chocolate chip cookies:

DRY INGREDIENTS:
1 cup sprouted wheat flour (whole wheat or all purpose gluten free works as well)
1/4 cup ground flax
1/2 tsp baking powder
1/4 tsp baking soda
1/4 cup chocolate chips (I use Enjoy Life mini chips)
Pinch of Himalayan Pink Salt

WET INGREDIENTS:
2 medium sized ripe bananas
2 tbsp milk of choice
1 1/2 tbsp coconut oil
1 egg
1/2 tsp vanilla extract

PREPARATION

Preheat your oven to 350 degress.

Mix all of your dry ingredients together and set aside. In a separate bowl, mash your ripe bananas until most of the lumps are gone. *Ripe bananas are IMPORTANT as this is a sugar free recipe and all the sugar will come from the bananas.*

Next, melt the coconut oil over a double boiler or microwave and whisk into the mashed banana. Add the egg, mix in the vanilla, and lastly the milk.

Once the wet ingredients are combined, add the dry ingredients into the wet ingredients in thirds. Try not to over mix the batter as this can lead to dense cookies! If the batter seems too dry, feel free to add in a few more splashes of milk. Fold the chocolate chips into the batter.

Bake for 10-12 minutes for super moist cookies or mini muffins!

Nutrition Facts
15 Cookies
Amount Per Serving
Calories 92
Total Fat 4g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Total Carbohydrate 12g
Dietary Fiber 2g
Sugars 4g
Protein 2g

The post Banana Chocolate Chip Cookies – Healthy Cookie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Ingredients:
1 cup pumpkin puree
1 cup almond butter
¾ cup cacao powder
¼ cup maple syrup
¼ cup chocolate chips or cacao nibs
1 tsp ground cinnamon

Healthy Dessert Recipe Preparation: Preheat your oven to 350 degrees. In a food processor combine all of the ingredients except for the chocolate chips and mix until well combined. You may need to scrape down the sides of your food processor and continue mixing.

Once the dough is combined stir in the chocolate chips and place the dough in the refrigerator for 10-15 minutes to allow it to set.

On a baking sheet lined with parchment paper, drop a spoonful of dough onto the baking sheet and bake for 12-15 minutes. Allow the cookies to completely cool and ENJOY!

Nutrition Facts
15 Servings
Amount Per Serving
Calories 125
Total Fat 9 g
Saturated Fat 1.1 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 11 g
Dietary Fiber 4 g
Sugars 5 g
Protein 4 g

The post Healthy Pumpkin Chocolate Chip Cookies Recipe – HASfit Pumpkin Cookies Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Chocolate Avocado Pudding Ingredients:
1 large avocado or 2 small
2 tablespoons raw cacao powder
2 tablespoons raw honey or maple syrup
2 tablespoons milk of choice
¼ tsp vanilla extract

Preparation: Place all ingredients in a food processor until well blended. At this point you can also add more chocolate or honey if desired.
Serve immediately or chilled.

The nutritional information is for 1 serving. The recipe makes 2 servings.
Calories 221
Total Fat 12 g
Saturated Fat 2 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 7.5 g
Total Carbohydrate 29 g
Dietary Fiber 4.5 g
Sugars 16 g
Protein 4 g

The post Chocolate Avocado Mousse – HASfit Chocolate Avocado Pudding appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Hey y’all, hope you guys are enjoying all of your end of summer holiday festivities! Coach and I are taking it easy and spending quiet time with family. Nothing crazy and no major cook out. Mom ruined that by getting sick on a holiday weekend, get well soon moms! 🙂

Anyway, one of my favorite summer veggies is sitting in my fridge waiting to be used up so I decided to bake. Zucchini’s are in season from about May through about mid September so since we have a little bit of time to enjoy this veggie, I made something that will get your kiddos eating veggies. I made Chocolate Zucchini Bread Bites! And since September is National Childhood Obesity Awareness Month, let’s get them in on the fun and the kitchen!

Zucchini’s contain more potassium than a banana, are rich in fiber as well as antioxidants. Add in a healthy dose of Vitamin A & C as well as manganese and you have an all star veggie!

Here’s what you’ll need for your super healthy Chocolate Zucchini Bread Recipe:

Dry:
1 cup almond flour
1/4 cup cacao powder
1/4 cup ground flax
1/4 cup + 2 tbsp coconut sugar
1 1/2 tsp baking soda
1/4 tsp salt

Wet:
1/4 cup coconut oil (melted)
1/4 cup plain Greek yogurt
1 egg
1 tsp apple cider vinegar
1 tsp vanilla extract

Late Add-Ins:
1 cup grated zucchini
1/4 cup mini chocolate chips

Preparation: Start by preheating your oven to 350 degrees. In a bowl stir all of your dry ingredients together until completely combined.

Next, combine all of your wet ingredients in a separate bowl until combined as well. Create a well in the center of your dry ingredients and pour in the wet. Fold the dry and wet ingredients until a batter is formed but making sure not to over mix.

Next add in the grated zucchini, then the chocolate chips until everything is incorporated.

Take a mini muffin tin and spray it with a non-stick cooking spray and fill the tins about 3/4 full. Bake for 18-22 minutes or until an inserted toothpick comes out clean. This recipe will yield 24 bites.

This sweet treat is so nutrient dense, you won’t even think twice about giving it to your kiddos! Coconut sugar is low glycemic, cacao powder is minimally processed so it retains much of the magnesium and iron. Couple that with the nutrients in the zucchini, the Omega 3s from the flax, super healthy fat from the coconut oil, not to mention this is a gluten free recipe. What’s not to love?

These zucchini bites are great for a small afternoon snack or as a sweet treat to pack in their lunch or post dinner.

Nutrition Facts
24 Servings
Amount Per Bite
Calories 74
Total Fat 5.6g
Saturated Fat 2.4g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.2
Total Carbohydrate 6
Dietary Fiber 1
Sugars 3g
Protein 2g

The post Chocolate Zucchini Bread Bites – Healthy Kids Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Almond Butter Cookie Recipes Ingredients:
½ cup almond meal
¼ cup protein powder
1/8 cup milk
2 tbsp almond butter
1 tbsp honey
1 tbsp coconut flour

Preparation:
Preheat your oven to 325 degrees. In a bowl combine all of your ingredients until soft dough is formed.

Pinch off about a tablespoon of dough and roll them into a ball. Place the ball onto a cookie sheet lined with parchment paper and flatten with the palm of your hand.
Bake for 6-10 minutes or until they’ve reach golden brown.

This healthy cookie recipe makes 6 servings. The nutritional information is for 1 serving.
Calories 116
Total Fat 8 g
Saturated Fat 0.8 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Total Carbohydrate 7.5 g
Dietary Fiber 2.4 g
Sugars 4.0 g
Protein 6.2 g

The post Protein Almond Butter Cookies Recipe – HASfit Gluten Free Cookie Recipes – Healthy Cookie appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

It’s summer time and with so many BBQs and get together’s coming up, it’s hard to avoid the dessert table. Between the ice cream, cupcakes, and cookies…dessert is everywhere! In my family it’s pretty customary to swing by a grocery store and pick up a pound cake, berries, and cool whip. It’s a simple and delicious dessert but the more aware I become of what I put in my body the less delicious it is.

Did you know that the Sara Lee All Butter Pound Cake contains High Fructose Corn Syrup? And at 300 calories per slice you also get 35g of carbs, no fiber, and 20g of sugar. It’s a nutrient desert!

Here’s the ingredient list directly from their website…just so you know:

Eggs, enriched bleached flour (wheat flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), sugar, butter (cream, salt), high fructose corn syrup, mono- and diglycerides. Contains 2% or less of each of the following: water, leavening (sodium acid pyrophosphate, baking soda, monocalcium phosphate), corn starch, salt, milk protein concentrate, modified corn starch, guar gum, xanthan gum, sodium stearoyl lactylate, vanillin (artificial flavor), annatto (color), soy flour.

Sounds appetizing doesn’t it? Now while I know it’s easy to run into the store and grab it off the shelves, it’s much cleaner and definitely more nutritious if you do it yourself. Pound cake is the perfect dessert to make ahead and freeze it days before or even refrigerate it a day before party time. Best of all, we only need 7 simple ingredients.

Here’s what you’ll need for your gluten free pound cake recipe:

2 cups almond flour
3/4 cup Stevia in the Raw (measures like sugar) or Coconut Sugar
1/2 cup coconut oil (you can also use butter)
1/2 cup plain Greek yogurt (I used non fat so any will work)
5 eggs with 2 separated
2 tsp pure vanilla extract
1 tsp baking powder

First, I laid out my oil, Greek yogurt, and eggs for about an hour to allow them to come to room temperature. When ready to begin, preheat your oven to 350 degrees.

Once that was achieved, with a hand mixer blend the stevia and coconut oil for approximately 2 minutes on medium speed.

I then added in the Greek yogurt and continued mixing for another 2 minutes. Because pound cake needs to be light and airy, this recipe calls for a lot of mixing.

Next in a separate bowl whisk together the almond flour and baking powder. Set aside.

Moving back to the mixing now add in 3 eggs ONE BY ONE and mix, mix, mix! By now, your batter may appear to have a curdled milk appearance as opposed to smooth but that’s the coconut oil. It’s ok, keep mixing! The last 2 eggs just add in the yolks and leave the egg whites in a separate bowl remembering to add the yolks one at a time. This process is the longest and you’ll be mixing for about 5-6 minutes.

Moving to the egg white bowl, mix for about 4 minutes until soft peaks are achieving.

You’ll next fold the peaks into the egg mixure…

Once you’ve folded in the egg whites you’ll now begin to add the flour into the wet mixture bowl. Add in your flour 1/4 of a time and continuing to mix throughout the process. Your batter will begin to smooth out! Lastly, add in the vanilla extract and continue mixing for 1-2 additional minutes.

Take a loaf pan and line with parchment paper and spray with a non-stick cooking spray.

and add in your batter. You’ll place it in the oven for 45-50 minutes or until it passes the tooth pick test.

When your pound cake is done it’ll be a beautiful golden brown color…

and because we used parchment paper it’ll come out of the loaf pan so easily!

The house smelled so incredibly good that I couldn’t wait to slice into this beauty and taste it! Isn’t it gorgeous?

Now here come all the pictures because I just couldn’t stop 🙂

SO PRETTY….

For my topping, I took a handful of organic blueberries and a couple of organic strawberries and dusted them with coconut sugar. When you mix it and allow it to sit, the natural juices from the fruit is released.

This homemade vanilla pound cake is lower in calories, offers wonderful healthy fats from the flour and coconut oil. It’s also low carb, low glycemic, and high in protein!! It’s totally worth the calories and is a hands down healthier choice! Make this soon and tell me what you think! 😉

Nutrition Facts
12 Servings
Amount Per Serving
Calories 224
Total Fat 21 g
Saturated Fat 9 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 1 g
Total Carbohydrate 5 g
Dietary Fiber 2 g
Sugars 1 g
Protein 7 g

The post Healthy Pound Cake Recipe – Almond Flour Pound Cake Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Do you ever have a sudden urge for something sweet, particularly a chocolate chip cookie? I certainly do however I don’t always want to make a huge batch that I end up slamming in one sitting nor do I ever buy any at the store. It’s been raining all afternoon here in Houston and I thought I’d whip up a quick batch of mini cookies. Just enough to knock out my sweet craving but still full of nutritional benefits.

Now, I’ve made mention before that I have a love affair with all things coconut. I always have coconut flour on hand because it’s an excellent source of fiber and even protein. It’s gluten free and lends a subtle coconut flavor. It is however an incredibly dry flour that requires a ton of liquid. I’ve ruined many a batch of cookies, cakes, and muffins just trying to get it right. If you’re new to coconut flour this is an easy introductory recipe and not to mention, it’s cheaper than almond flour. I use this brand…

These cookies are lightly sweet and perfect anytime of day. Here are the ingredients you’ll need for your healthy grain free chocolate chip cookies:

6 tablespoons egg whites
3 tablespoons coconut flour (slightly melted)
2 tablespoons coconut oil or butter
1 tablespoon vanilla protein powder
1 to 1 1/2 tablespoon coconut sugar (you can also use raw honey or maple syrup)
1 to 2 tablespoons mini chocolate chips (I used this kind)
1/2 tsp vanilla extract
1/8 tsp pink Himalayan Sea Salt

Preheat your oven to 350 degrees.

In a food processor combine the coconut flour, protein powder, coconut sugar, and pink salt. Pulse the dry ingredients until well combined. Once that’s achieved add in the coconut oil, egg whites, and vanilla extract. Mix the ingredients until a batter is formed and it should look like traditional batter. Not liquidy but a stiff cookie dough.

Fold in the chocolate chips until incorporated throughout the batter. On a baking sheet lined with parchment paper, spoon out 8 small to medium sized cookies and bake for approximately 10 minutes.

I paired my cookies with a cup of warm organic coconut chai tea to round out my afternoon snack.

Now the nutrition facts yield 8 servings or 1 cookie however if you’d like to make them smaller or double the recipe, have at it! Just remember to adjust the nutrition facts. Happy snacking!

Nutrition Facts
8 Servings
Amount Per Serving
Calories 65
Total Fat 4.5 g
Saturated Fat 4 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Total Carbohydrate 4 g
Dietary Fiber 1 g
Sugars 2 g
Protein 2 g

The post Coconut Flour Chocolate Chip Cookies – Gluten Free Cookie Recipe appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Blueberry Lemon Bread Ingredients:
1 cup brown rice flour
1/2 cup almond flour
1 tsp baking powder
1/3 cup oil or butter
2/3 cup coconut sugar or any other sweetener that measures equal to sugar (Stevia in the Raw, Swerve, etc)
2 tbsp lemon zest
1 cup fresh blueberries
1/2 cup milk
4 egg whites

Preheat at 350 degrees. In a large bowl, combine flours and baking powder.

In another bowl, mix oil, 2/3 cup sugar, extract and egg whites.

Add flour mixture to oil and sugar mixture alternating with milk. Stir just until blended; do not over mix. Fold in blueberries and lemon rind. Pour batter into loaf pan and bake for 40 to 50 minutes or until toothpick once inserted comes out clean. After removing bread from the oven, immediately poke holes at 1” intervals into the top and pour lemon glaze over bread.

The gluten free bread recipe makes 8 servings. The nutritional information is for 1 serving.
Calories 184.2
Total Fat 11.8 g
Saturated Fat 2.2 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 3.3 g
Total Carbohydrate 13.9 g
Dietary Fiber 2.3 g
Sugars 2.7 g
Protein 5.5 g

The post Healthy Lemon Blueberry Bread Recipe – HASfit Gluten Free Blueberry Bread – Blueberry Lemon Bread appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.