Helpful Recipes

These are some recipes that my clients love and that folks find helpful in helping them get more servings of fruits and vegetables each day. Please check to make sure you aren’t allergic to any ingredients before using, and swap these ingredients out accordingly. Enjoy! :)

 

Avocado Black Bean Brownie Recipe 

https://www.ambitiouskitchen.com/healthy-avocado-black-bean-brownies/

  • 1 (15 oz) can of black beans, rinsed and drained

  • 2 flax eggs 

  • 1/2 of a large ripe avocado

  • 1 tablespoon melted coconut oil

  • 1/2 cup unsweetened cocoa powder plus 1 tablespoon

  • 1/2 teaspoon baking powder

  • 1/4 teaspoon baking soda

  • 1/4 teaspoon salt

  • 1 teaspoons pure vanilla extract

  • 2/3 cup coconut sugar or sub brown sugar (or sub 1/2 cup pure maple syrup)

  • 1/3 cup chocolate chips + 2 tablespoons for toppings

 

  1. Preheat oven to 350 degrees F. Grease a 8x8 inch baking pan.

  2. Place all ingredients besides chocolate chips into blender or food processor. Process or puree until ingredients form a smooth batter. If the batter is WAY too thick and won't process then add in a teaspoon or two of water. This batter needs to be very thick in order to produce fudgy brownies. 

  3. Add in 1/3 cup chocolate chips and fold into batter.

  4. Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips. You can also fold in nuts or swirl in peanut butter. 

  5. Bake for 25-35 minutes or until knife inserted in center comes out somewhat clean and top of the brownies begin to crack. Cool pan completely on wire rack then cut into 12 delicious large brownies

 

 

Oatmeal Zucchini Snack Bars

https://flavorthemoments.com/oatmeal-zucchini-snack-bars/

INGREDIENTS

  • 2 large flax eggs

  • 1/2 cup maple syrup (or ⅓ cup of molasses, which is more nutrient dense)

  • 1/4 cup coconut oil, melted and cooled slightly (or use your favorite oil)

  • 1/3 cup almond butter

  • 1 banana, mashed (about 1/2 cup)

  • 1/4 cup unsweetened almond milk (or your favorite)

  • 1 teaspoon pure vanilla extract

  • 1 teaspoon baking powder

  • 1/4 teaspoon kosher salt

  • 2 cups grated zucchini, (1 lb. or about 2 medium)

  • 4 cups old fashioned rolled oats

  • 1/4 cup dark chocolate chips (use dairy free if lactose intolerant)

INSTRUCTIONS

  1. Preheat the oven to 350 degrees and spray a 9x13" baking dish with cooking spray.

  2. In a large bowl, whisk together the flax eggs, maple syrup and coconut oil until well combined.

  3. Whisk in the almond butter, mashed banana, almond milk, and vanilla until incorporated, then whisk in the baking powder and salt.

  4. Stir in the grated zucchini until combined.

  5. Add the oats and dark chocolate chips and stir until well incorporated.

  6. Pour the batter into the prepared pan and spread evenly.  Bake on the middle rack of the oven for 20-25 minutes or until golden brown and set.  Remove from heat and cool on a wire rack.

  7. Cut into bars, serve and enjoy!

No Excuses Nutrition Zucchini Protein Muffins

https://www.noexcusesnutrition.com/zucchini-protein-muffins-vegan/

  • 1 cup gluten-free baking flour*

  • 90 g vegan protein powder*

  • 1/2 cup calorie-free sweetener like stevia

  • 2 tsp. cinnamon

  • 1 tsp. baking soda

  • 1/2 tsp. salt optional

  • 2 tbsp. ground flaxseed + 5 tbsp. water*

  • 1 1/2 cup zucchini finely shredded

  • 1/2 cup unsweetened applesauce

  • 1/2 cup water

  • 1/4 cup almond butter*

  • 1 tsp. vanilla extract optional

  • 1/4 cup vegan chocolate chips optional

Instructions

  • Preheat oven to 350 degrees F.

  • Whisk together dry ingredients (through salt) in a medium mixing bowl.

  • Combine flaxseed and warm water and let soak for a minute while you finely shred the zucchini.

  • Add soaked flaxseed, zucchini, and remaining wet ingredients (through vanilla) to dry ingredients and mix until no dry clumps remain.

  • Fold in chocolate chips if desired.

  • Coat 12 wells of a regular-sized muffin tin with cooking spray (can also use liners), then divide batter between wells.

  • Bake for 25-30 minutes until a toothpick or knife inserted comes out clean. Let cool before removing from muffin tin.

  • Leftovers will keep in the fridge in an airtight container at least a week, or in the freezer at least a month.

 

Banana Flax Muffins

https://thefitcookie.com/scrumptious-banana-flax-muffins

 

Ingredients

Instructions

  1. Preheat oven to 350˚ F. Line 2 muffin pans with 16 muffin papers.

  2. In a large bowl, whisk together flour, flaxseed meal, ground cinnamon, nutmeg, baking soda, baking powder, and salt.

  3. In a medium bowl, mash bananas very well. Stir in oil, maple syrup, vanilla, lemon juice, and water or milk until well mixed.

  4. Add the flour mixture to the wet ingredients and mix until well combined. Fold in raisins, if using.

  5. Fill the muffin tins to the rim with batter. Bake in the center of the oven for 20-23 minutes, or until golden brown on top. Cool completely before serving (these stick to the muffin papers if you don’t let them cool enough). Enjoy!

 

Pumpkin Protein Muffins (gluten free, dairy free, contain eggs and oats)

https://thehealthyconsultant.com/pumpkin-protein-muffins-paleo-gluten-free/

 

  1. 1 1/2 cups gluten free rolled oats, (I use Gluten Free Sprouted Rolled Oats by One Degree Organics)

  2. 1/2 cup vanilla protein powder, packed (50g)

  3. 1 teaspoon baking soda

  4. 1/2 teaspoon baking powder

  5. 1/2 teaspoon sea salt

  6. 2 teaspoons pumpkin spice seasoning

  7. 3/4 cup canned pumpkin (100% Pure Pumpkin), (not pie filling)

  8. 3 eggs

  9. 1 teaspoon vanilla extract

  10. 3 tablespoons maple syrup

  11. 1/4 cup coconut oil, melted

  12. 1/2 cup dark chocolate chips, (for dairy free I use Pascha Organic Dark Chocolate Chips 85% Cacao)

 

Preheat oven to 350 degrees Fahrenheit. Grease muffin tin with oil or insert silicone muffin liners into 12-cup muffin pan. Set aside.

 

Place all ingredients, but the chocolate chips, in a blender: rolled oats, protein powder, baking soda, baking powder, sea salt, pumpkin spice seasoning, pumpkin purée, eggs, vanilla extract, maple syrup, and melted coconut oil. Blend on high speed until the oats have broken down, stopping to scrape the insides of the blender when needed. Once blended, stir in the chocolate chips or desired mix-ins.

 

Divide the batter into the 12 muffin cups, filling 3/4 of the way. Sprinkle with more chocolate chips or toppings if desired. Bake for 15 minutes, or until golden brown and a toothpick inserted comes out clean. Remove the muffins from the oven and let cool for 10-15 minutes.