Healthy Cauliflower Pizza Base!

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I love pizza. Who doesn’t love pizza? Its like the perfect combination of dough, sauce, cheese and all your favorite toppings all in one food! These past few days I have been craving one of my Cauliflower pizzas  . For those of you who don’t like cauliflower, I do not recommend this recipe but for those of you who do…keep on reading 😉

For the base:

  • 1/2 head cauliflower, chopped into florets
  • 2 TBSP Parmesan cheese (or 1/4 cup  Low Fat cheese of choice)
  • 1/2 tsp dried oregano
  • 1 egg
  • 1/2 tsp garlic powder (or 1 clove fresh garlic, crushed)
  • salt and pepper to taste

For the sauce:

  • 3 TBSP passata sauce
  • 1/4 tsp paprika
  • 1/4 tsp garlic powder
  • 1 tsp lemon juice
  • 1/2 tsp dried oregano
  • salt and pepper to taste

How to make it:

  1.   Preheat oven to 200C (350F) and prepare a baking tray with baking paper, set aside. Place the florets into a food processor or blender and blender until finely chopped. Place chopped cauliflower into a microwave safe bowl and cover the top with cling film, place in microwave on high for 7-10 minutes or until soft.
  2. Remove cling film and set aside to cool.
  3. In a small bowl, combine ingredients for sauce and mix until well combined, set aside.
  4. In a large bowl, mix cooled cauliflower, egg, oregano, Parmesan cheese, garlic powder, salt and pepper and mix until well combined.
  5. On the prepared tray pour the cauliflower mixture on and spread out into a rounded shape until about 1cm thick. Pour sauce on top and spread evenly across dough. Sprinkle with light cheese if you like and add any of your favorite toppings on top. Place in oven and cook for 25-30 min or until golden brown.

Serve warm and enjoy!! 🙂

If you try this recipe, Let me know how it goes  by commenting below or by instagram ( @effe_bbg ) !

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Healthy Banana Berry Protein Muffins!

You know what i love about muffins? That they are so easy, yummy and you can easily take them with you as an on the go snack/breakfast or if you are just craving something sweet! But now a days, those delicious little muffins you like to get at your favorite cafe or bakery (or anywhere in general) are full of added sugars, and full of unhealthy ingredients that do more harm than good to your body.

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I found this recipe on Amy’s Healthy Baking (link to original recipe will be posted further down) and adapted it a little to make them protein muffins and added in blueberries to the recipe as I  had some in the fridge but you can use any berries you like! 🙂

Ingredients:

  • 1 1/2 cups (240g) whole wheat or gluten-free* flour (measured correctly)
  • 1/2 cup vanilla whey protein powder
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 tbsp (14g) coconut oil or unsalted butter, melted and cooled slightly
  • 2 large egg whites, room temperature
  • 1 ½ tsp vanilla extract
  • ¾ cup (200g) mashed banana (about 2 medium)
  • ¼ cup (60g) plain nonfat Greek yogurt
  • 3 tbsp (45mL) honey
  • ¼ cup (60mL) nonfat milk
  • 1 cup (160g) diced fresh strawberries (about 8 large)
  • 2 tbsp (28g) miniature chocolate chips
  • 1/2 cup to 3/4 cup blueberries

Directions:

  1. Preheat the oven to 350°F, and lightly coat 12 muffin cups with nonstick cooking spray.
  2. In a small bowl, whisk together the flour, baking powder, baking soda, protein powder and salt. In a separate bowl, whisk together the coconut oil, egg whites, and vanilla. Stir in the mashed banana and Greek yogurt, mixing until no large lumps of yogurt remain. Stir in the honey. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour in 3 equal portions.) Gently fold in the strawberries, blueberries and chocolate chips.
  3. Evenly divide the batter between the prepared muffin cups. Bake at 350°F for 17-20 minutes, or until a toothpick inserted into the center comes out clean. Cool in the muffin cups for 10 minutes before carefully transferring to a wire rack.

Original link to recipe is here !

If you try these let me know! Enjoy!

HEALTHY PEANUT BUTTER (PROTEIN) CHOCOLATE CHIP COOKIES!

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How  many of you have tried to make healthy cookies or a healthy copy cat of your favorite dessert and it just hasnt turnedout right or just wasn’t the same?Well ive done that quite a few times 😛 but not this time! This healthy cookie is just  (OMG). It is my first time making them and  I am actually SO happy with the outcome. They were SO easy to make too! I made these with my little sister and it was a great way for us to do something together!

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Crispy on the edges and soft and chewy on the inside with that gooey chocolate feeling! So far they have been approved by both my little sister (who is really picky when it comes to healthy foods, and my brother!) These cookies are a must try!

I adapted the recipe a little (Original recipe is by Amy’s Healthy Baking) by using less flour and added a scoop of vanilla Whey Isolate protein powder to give it an extra protein boost, I used this one .  You may use any you prefer or you can just skip the protein and stick to the original recipe if you like!  I do not recommend using plant protein because it tends to be more absorbent and this  will result in dry/crumbly cookies!

The original link to the recipe will be posted further below!

Healthy Peanut Butter (Protein) Chocolate Chip Cookies 

Ingredients:

NOTES: If you decide to omit the protein powder, add an extra 1/4 cup flour to the mixture.

All protein powders have a different absorbency, if your mix seems to dry add 2 teaspoons at a time of milk, if it seems to wet add 2 teaspoons of flour at a time until desired consistency has been reached!

Directions:

  1. Whisk together the oats, flour, baking powder, protein powder  and salt in a medium bowl. In a separate bowl, whisk together the egg white and vanilla. Mix in the peanut butter until smooth. Stir in the honey. Add in the flour mixture, stirring just until incorporated. Fold 2 1/2 TBSP  dark chocolate chips.
  2. Preheat the oven to 325°F (180C) , and line a baking sheet with parchment paper or a silicone baking mat.
  3. Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width. Gently press the remaining  chocolate chips into the tops. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.

Original recipe is by Amy’s Healthy Baking! Link to  original recipe is here !

If you try these, please tell me what you think by either commenting below or on my Instagram ( @effe_bbg ) ! Enjoy! 🙂

Healthy Apple Cinnamon Cake!

Hi guys!

I dont know about you but i’m always on Pinterest looking up new clean eating recipes and desserts and just sit there drooling over the computer screen as i look at some of those creations :p One of my August goals is to try a new recipe every week so this week I went out and bought some wholewheat flour and decided to make one of these delicious clean desserts I found on “Amy’s Healthy Baking ” website! . I ended up choosing the Apple Cinnamon Cake, and let me ust tell you, it was delicious. Even my family liked it!! (Which usually never happens when it comes to healthy desserts, especially my dad as he is so picky with healthy foods 😛 ) I decided to share this with you guys as it was too good not too! I will post the recipe here but the original link will also be posted below!

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Ingredients:

Yields: 10 slices
  • 1 cup (210g) thinly sliced red apple, between ⅛” to ¼” thick (about 1 large)
  • 1 ¾ cups (210g) white whole wheat (or whole wheat/all purpose flour/almond meal/whole wheat pastry flour)  or gluten-free* flour (measured correctly)
  • 2 tsp ground cinnamon
  • ½ tsp ground nutmeg
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • 1 tbsp (14g) unsalted butter or coconut oil, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 tbsp (15mL) vanilla extract
  • ½ cup (120g) plain nonfat Greek yogurt
  • ½ cup (120mL) pure maple syrup
  • 6 tbsp (90mL) nonfat milk

Directions:

  1. Preheat the oven to 350°F, and lightly coat a 9”-round springform pan with nonstick cooking spray.
  2. Place the apple slices in a microwave-safe bowl, and cover the top with plastic wrap. Microwave on HIGH for 1 minute 45 seconds. Carefully remove the plastic wrap, and set aside.
  3. In a medium bowl, whisk together the flour, cinnamon, nutmeg, baking powder, baking soda, and salt. In a separate bowl, whisk together the butter, egg, and vanilla. Mix in the Greek yogurt, stirring until no large lumps remain. Stir in the maple syrup. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour mixture in 3 equal parts.)
  4. Spread the batter into the prepared pan. Arrange the apple slices in a circular pattern, beginning with the outer rim before finishing with the interior, and gently press each into the batter. (See the photos in the blog post above.) Bake at 350°F for 45-50 minutes. Place the cake pan onto a wire rack, and let the cake cool in the pan for 10 minutes before removing the sides of the pan. Let the cake cool completely before serving.

Original link:  http://amyshealthybaking.com/blog/2015/08/12/simple-cinnamon-apple-cake/

If you try it please comment below or on my instagram (@effe_bbg )  tell me what you think! I would love to know! Also if you have any good clean/healthy recipe ideas, feel free to comment below and share !

Healthy “Cookie Dough” !

I love cookies. Especially Subway Double chocolate chip cookies   I went through a phase where I would go and buy at least 1 subway cookie a day! I think cookies are such a nice, easy, delicious treat but their nutritional values arent very nice … Now don’t get me wrong, having a cookie every once in a while is ok, but not everyday.

Sometimes you just get that craving for something sweet and chocolatey but you don’t want to eat something that will clash with your new healthy eating lifestyle or diet. That’s where this healthy cookie dough comes in! This cookie dough is amazing as a little sweet treat! The main ingredient…chickpeas! Now, I know what you are thinking, how can chickpeas be a dessert? Trust me though, once you sweeten it up with some natural ingredients, you won’t be able to tell the difference! The chickpeas also give it a nice protein boost!

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Ingredients:

  • 1.5 cups cooked chickpeas, rinsed thoroughly  (approx. 1  400G can)
  • 1/3 cup chunky or smooth nut butter (peanut, cashew,almond, sunflower any are fine)
  • 2 tsp pure vanilla extract
  • 2 tbsp milk of choice
  • 3-4 tbsp honey, agave or maple syrup (or a serving of stevia)
  • 2 tbsp flour/meal  of choice (flaxseed meal/oat flour/whole wheat flour/almond meal etc.)
  • As many chocolate chips as you like!! I broke up a small bar of 74% dark chocolate ( I will probably use 85% next time) 😛
  • 1/8 tsp salt (if nut butter contains salt, omit this ingredient)

OPTIONAL: 1 scoop protein powder of your choice (I used vanilla but you may use any flavor)

NOTE: I have not tried it with PB2 so do not know the outcomes of using PB2, but if you try please let me know 🙂

Also, I used vanilla protein powder in the mixture so did not use the vanilla extract but if you want it to be more vanilla-y you can add it ( i may add it in next time ).

Directions: 

1.Place chickpeas in a food processor and blend until smooth (there might still be pieces, that is OK) Add nut butter, milk, salt (if using), vanilla, and milk until smooth and creamy.

2. Add sweetener, flour/meal of choice (and protein powder if using, this will give it an extra boost).

– the amount of sweetener may need to be decreased if your protein is really sweet.

Blend/Process until well, adding small amounts of extra milk if you want it creamier.At this time, taste test the mix and add any extra sweetener to taste (if needed).

3. Stir in chocolate chips, or break up chocolate bar and enjoy immediately or refrigerate for a few hours!! I stuck mine in the freezer for 30 min and then put in the refrigerator although eating it straight from the processor was good too!

If you want, you can also line a baking tray and spoon onto the tray to make cookies! Cook in the oven at 350F for 10 min.

Let cool and enjoy! 🙂

4 Reasons To Drink More Water!

I know you have all heard how you should drink more water, but do you know some of the few reasons as to why you should?

Improves Brain Function

 Our body is made up of over 70% of water and every function in the body is dependent on water. Lack of water in the body means that the brain also does not have access to enough water to function properly. Dehydration has shrinkage of brain tissue, so when we haven’t been drinking enough water, our brain work a lot harder to perform at the same level!  When fully hydrated, you are able to think faster and be more focused throughout the day. The average adult loses over 80 ounces of water per day, so if you are drinking less than 80 ounces, dehydration will start to kick in and brain function is affected.

Can Aid In Weight Loss 

Have you recently embarked on a fitness journey or just want to lose a little bit of weight? Drinking enough water can help you with this! Paired with enough exercise and a good healthy nutritious diet, water plays a big role in weight loss/fat burn. Water can help us to feel fuller and keep us from eating too much. It also helps to boost your metabolism which will digest foods faster and burn more energy!

Protects Joints/Cartilidge

For those of us who do a lot of exercise/have a lot of joint pains or in general for everyone, drinking enough water can help to protect our joints by keeping them hydrated and supple. This keeps them lubricated and prevents them from getting stiff and tight.

Improves Mood/Energizes Us

Drinking enough water throughout the day has been shown to improve your mood! Even mild dehydration can have a negative impact on our mood, drinking enough water throughout the day has been shown to improve your state of mind by making us feel refreshed!  Also one of the first signs of dehydration is tiredness so drinking a glass of water could help to wake you back up!

I hope this post helps to inform you about some of the few reasons as to why it is important to drink enough water throughout the day! If you have any more tips, please comment below! 🙂 Also to anyone reading this, I challenge you all to stop, drop and chug a glass of water for 10 seconds straight, comment below when done! 😉

Road trip/on the go snacks and tips!

My family and I are going on a trip to Scotland for a few days so all day today I have been prepping and searching for some healthy/clean on the go snacks to take with us in the car and while we are there! I love making/eating healthy foods so this was a lot of fun for me!

Here is an overview of all the things I made/bought: image1

Grapes, Blueberries, chewing gum, raw almonds, boiled eggs, carrots with homemade white bean dip, homemade popcorn (with cinnamon/lightly salted), 2 Nakd bars (Apple crunch and banana crunch), and homemade trail mix for my little sister!

When going on a trip, it is important to try and pack healthy, nutritious treats that will keep you happy and full of energy throughout the day! I chose these because I know they not only taste yummy but also have many nutritional benefits that are good for my body!

Choosing what to buy 

When following a healthy lifestyle, it can be a little difficult finding healthy,delicious and nutritious snacks at the grocery store as most healthy products these days that claim to be ‘good for you’ are actually full of refined sugars, trans fats, artificial sweeteners/flavors and all kinds of nasties that you don’t want to be putting into your body. That is where reading the ingredients list comes in! Their are some good products out there that are made from natural ingredients and are healthy/clean but you have to look for them ! A good tip is if their is a ton of ingredients in it then it is most likely not too good for you . Also if their are words you cannot even pronounce then it is a good idea to not buy it.

Make your own!

A great way to ensure that you are eating good/healthy snacks is to make your own! Pinterest has so many DIY homeade bars/snacks you can make out of wholesome ingredients! It takes a little more preparation and time but this way you know you what you are putting into your body! I love going on Pinterest and finding all kinds of energy balls/protein bars/healthy muffins to make and then trying them out at home! It is interesting and fun to do! You can follow me on my Pinterest  (@effek98)  for yummy on the go snack ideas under the board ‘Foood & Drinks’ and ‘Kids Clean Eats’ .

On the go snack ideas

Here are a few snacks that are perfect for on the go/road trips or even just at home:

  • Homemade cookies/bars/energy balls! Here are a few recipes: http://www.brit.co/post-workout-snacks/

http://betterwithcake.com/desserts/healthy-fudgey-dark-chocolate-peanut-butter-power-bites/

http://www.blessthismessplease.com/2014/09/healthy-snack-bars.html

http://toneitup.com/2015/05/coconut-cutie-bars/

  • Homemade Trail mix! I love trail mix because you can put whatever you want in it! From nuts,seeds,chocolates 😉 , dried fruits, granolas etc to make this bag of yumminess! You literally throw in whatever you like and there you have a deliicoious snack!
  • Veggie sticks with homeade dips! If you are like me, you probably can’t eat a carrot stick or celery stick on its own 😛 . I need some kind of dip to eat it but they are a great to get in the vegetable servings! Here are a few of my fave healthy dips:

http://hintofjoes.com/easy-hummus-without-tahini/

http://toneitup.com/2015/01/tone-it-up-approved-super-bowl-recipes/

  • Healthy/Clean Muffins! I for one love making muffins so finding new healthy recipes is always fun for me! Here are some yummy ones that are full of good wholesome ingredients

http://toneitup.com/2015/01/banana-chia-breakfast-muffins/

http://ifoodreal.com/clean-eating-chocolate-muffins/

http://www.wellplated.com/banana-oatmeal-muffins/

I hope this post helps! if you have any feed back i am open to hear it, just comment below! 🙂 Also if you have any good tips/snack ideas i would love to hear them!

-Effe (: