I have been having a deep love affair with vegetables lately which is pretty strange considering I was mentally preparing myself for being the typical pregnant lady and downing cupcakes by the dozen. I do my best to squeeze veggies in my smoothies, cooking them down and adding them to my enchiladas, and earlier this week I made an awesome Shepherd’s Pie. Instead of using sweet potatoes or regular potatoes as the topping, I steamed cauliflower and butternut squash together and made a puree. This is a super simple recipe you’ll want to add to your weekly dinner rotation. We’re jazzing up lean ground turkey and packing enough vegetables to keep the turkey moist and adding tons of flavor.

Here are the ingredients you’ll need for your healthy ground turkey recipe:

1 lb lean ground turkey
1 cup frozen peas
3/4 cup low sodium broth of your choice
2/3 cup chopped carrots
1/3 cup chopped white onion
2 tbsp coconut oil
1 tbsp flour (I used Garbanzo flour but any flour will do)
2 tsp fresh chopped Rosemary
salt and pepper to taste

TOPPING
1 small head of cauliflower
1 cup frozen & chopped butternut squash
1-2 tablespoons butter
splash of milk

PREPARATION:
1) Start by separating the cauliflower from the head and steaming the florets stove top or in the microwave until fork tender. Add in the frozen butternut squash for the last 5-8 minutes or cook as directed on package instructions. Place the cauliflower & butternut squash in a food processor along with a tablespoon of butter and a splash of milk and process until a puree is formed. Add salt and pepper to taste and set aside.

2) Preheat oven to 400 degrees F. In a large pan, heat oil over medium heat. Add carrots and onions and cook until soft, about 5 minutes.

3) Add turkey and cook, breaking up meat with a spoon, until browned, about 6 minutes.

4) Stir in flour and cook 3 more minutes. Stir in peas and rosemary.

5) Season with salt and pepper. Pour in chicken broth and stir. Bring to a simmer and cook until slightly thickened, about 5 minutes. Season with more salt and pepper as desired.

6) Transfer to an 8X8 baking dish and spread cauliflower/butternut squash puree across the top of the turkey mixture. Bake uncovered for 25 minutes or until golden brown on top.

Coach Kozak loved this dish so much, he ate the entire dish in one night! After I had my portion of course. He even said he’d like to see me make this dish once a week because it was so flavorful and light.

This is an awesomely easy, low carb, and high fiber dinner that’s great any day of the week!

Nutrition Facts
6 Servings
Amount Per Serving
Calories 203
Total Fat 7.8 g
Saturated Fat 1.8 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 15 g
Dietary Fiber 5 g
Sugars 3 g
Protein 20 g

The post Turkey Shepherds Pie – Healthy Ground Turkey Recipe 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.

COOKIES! Who doesn’t love cookies? I have quite a few bananas at home that are starting to brown and there is nothing more exciting to me than the ripeness of bananas because that means I can bake!

One of my favorite snacks to satisfy my sweet tooth is a piece of sprouted grain bread with a thin spread of natural peanut butter and sliced banana. I like to add a sprinkle of cinnamon right on top just to add to the flavor because I’m almost positive I have a slight addiction to this spice. So I took my favorite sandwich and made a cookie out of it!

As usual I love to use coconut sugar because it’s low on the glycemic index and is 70 to 79 percent sucrose and only three percent to nine percent each of fructose and glucose.

Here are the ingredients that you’ll need for healthy peanut butter cookie recipe:

1 cup whole wheat pastry flour
1 medium ripe banana (mashed)
1/4 cup coconut sugar
1/4 cup softened butter (I used a vegan butter)
1/4 cup creamy natural peanut butter
1 egg (can also use flax egg)
1/2 tsp baking powder
1/2 tsp vanilla extract
1/4 tsp baking soda
1/4 tsp sea salt
1/4 tsp ground cinnamon

As always, preheat your oven to 350 degrees.

First start by whisking the flour, baking powder/soda, salt and cinnamon in a bowl, set aside.

You’ll next take your softened butter and coconut sugar and mix together with a hand mixer until combined. To the butter/sugar mixture, you’ll then add the mashed banana, peanut butter, vanilla extract and continue mixing with the hand mixer until smooth.

You’ll then fold the dry ingredients slowly into the wet ingredients…

Until an almost sticky batter is formed…

On a baking sheet lined with parchment paper (or liberally sprayed with a non-stick cooking spray), take about a tablespoon of batter and flatten it out on the baking sheet.

Bake in the oven for approximately 10-12 minutes or until a light golden brown.

I had an after thought of placing a drop of berry jam right in the middle of the batter before placing it in the oven to make it a Peanut Butter Banana and Jelly cookies but…womp, womp!

Anyhow, allow your cookies to cool for a bit and ENJOY!

Nutrition Facts
20 Cookies
Amount Per Cookie
Calories 77.0
Total Fat 4.3 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 2.2 g
Total Carbohydrate 8.7 g
Dietary Fiber 1.0 g
Sugars 2.8 g
Protein 1.8 g

The post Cinnamon Peanut Butter Banana Cookies appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Happy Last Saturday of February Folks! I got up bright and early today while Coach Kozak slept to get in a quick 4 mile run in my new Brooks Adrenaline GTS. Super supportive shoe that’s light and absorbs the impact well which is what my foot needs since I’m an overpronator. Anyhow, that review is for a different blog post! After my run, I went home and had a piece of my super flavorful and moist apple banana bread that I baked last night. No butter, no refined sugar, no eggs and no gluten…just pure deliciousness. This bread is also low-glycemic, full of fiber, and is VEGAN!

For this healthy banana bread recipe, here’s what you’ll need:

2 medium sized ripe bananas
1 small apple (peeled and diced) – I used a gala apple
1 cup brown rice flour
¼ cup almond flour
¼ cup ground flax meal
¼ cup coconut sugar
½ cup unsweetened apple sauce
¼ cup unsweetened almond milk or milk of your choice
2 tbsp chopped walnuts or almonds (optional)
1 tsp cinnamon
1 tsp baking soda
A pinch of Himalayan pink salt

As always, first things first, preheat your oven to 350 degrees. In a bowl mash the two ripe bananas and mix in the 1/2 cup of unsweetened apple sauce.

In a separate bowl, add the dry ingredients (flours, flax, sugar, cinnamon, baking soda and salt) and whisk until all of the ingredients are incorporated.

I love cinnamon and found this to be very cinnamon-y so if you’re not as crazy about it as me, just add 1/2 a teaspoon.

Next step, combine the wet and dry ingredients and mix until well combined. At this time is when I added the 1/4 cup of unsweetened almond milk to the batter since brown rice flour has the tendency to be a bit dry. Continue mixing until you get the consistency of a well moistened batter. It may seem a bit sticky but that’s ok!

Next, fold in the chopped apple as well as any nuts you’d like to add to the batter for crunch.

I greased a 9 inch loaf pan with coconut oil or if you don’t have coconut oil available you can use a non-stick cooking spray and evenly place your batter into the loaf pan. Pop this beauty in the oven for 45 to 50 minutes depending on your oven.

Once your bread passes the tooth pick test and comes out dry, it’s ready!

Allow your vegan banana bread to cool for about 10 minutes before attempting to remove it from the loaf pan or it could come out in pieces…no bueno!

Cut into this densely moist bread and enjoy it with tea, coffee, slather it with butter….

or even your favorite nut butter and you can also pair it with delicious yogurt for breakfast. Just make it already!

Nutrition Facts
8 Servings
Calories 158.3
Total Fat 3.7 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.2 g
Total Carbohydrate 29.9 g
Dietary Fiber 3.9 g
Sugars 8.5 g
Protein 3.4 g

The post Delicious Apple Banana Bread! – Healthy Banana Bread Recipe – Vegan Banana Bread appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.