Apple Fiber Bars (or Muffins!)

I'm going to break it down for you real: There is currently no bar (protein bar, or fiber bar) on the market right now that is nutritionally sound.   As much as we'd all like to believe that there can be something so perfectly convenient, so full of nutrition, and so delightful to our taste buds, it does not exist.  Either it has preservatives, added sugars, or just some junk ingredients.   

I happen to love on-the-go food, because life is moving pretty fast, and sometimes I don't have the time to spend making a Pinterest worthy breakfast everyday.  And frankly speaking, if given the time, I still probably would not spend my mornings in front of the stove.  Just not my thing,  

So when my client was about to go on her long European adventure, I designed a bar for her that she could take with her on-the-go, but is also so freaking good for her.  You see, she needs fiber EVERY, SINGLE DAY. And more even on days when she travels and things can get kinda  irregular.  Sound familiar?  We all could use more fiber in our lives, yet most people are barely breaking the fiber bank.  The current guidelines say we need roughly 28 grams of fiber every, single day.  

In addition to fiber, these bars are loaded with protein and a good quality fat to keep you sustained during those "reach for a bar" moments.  But the cool thing in all of this, is that it actually tastes like an apple cake. (Ha!)

I've searched under every rock to find something equivalent in the market and have come up blank. Let's take 10 minutes to make our own.  You read that right, the prep work for these bar are all of 10 minutes!  You could spend that time scanning your nearest health food aisles for an equivalent, but you're better off spending that time making these decadent, cake-like, fiber bars.  They really don't disappoint. 

And if you're more of a muffin eater, use the same recipe and dump the batter into mini-muffin molds.   

(btw- thanks for reading this rant, but it would have taken you less time to just shove the ingredients in the blender and throw in the oven by now!)

Ingredients

• 2 cup organic raw almonds 
• 2 cups org oat bran
• 2 bananas
• 2 apples
• 2 teaspoons or more of Ceylon cinnamon or any cinnamon
• As many medjool dates as you'd like
• 2 cups plant based milk 
• Optional toppings: sliced almonds, sliced apples, currants, raisins. 

Method

1. Using a high-powered blender, blend almonds until you get an almost almond butter consistency. 
2. Add everything else except apples to the blender and blend until smooth.
3. Chop apples into small pieces and mix into batter. 
4. Place in brownie pan lined with parchment paper or silicone muffin mold.  
5. Gracefully throw toppings of choice on top of batter. 
6. BAKE at 350 for 25-35 mins.

xx, shaina

Mighty Mexican Beans

 Time: 10 minutes                

Who's excited about Cinco de Mayo? It probably one of my all time favorite holidays.  Like Taco Tuesday, but on steroids.  What's not to love when you've got margaritas, sombreros, piñatas, and guacamole?  

When done right, Mexican food can be one of the most #FASTBEETSAPPROVED meals around. 

Whether you're going all out like I will or you just want a Mexican dish that is EASY, TASTY, & SUPER HEALTHY, make these Mighty Mexican Beans. 

I made this dish for friends last week and have since got a few phone calls asking for the recipe.  I'm laying it all out on here for you and your Cinco do Mayo festivities or just your next Tuesday night... 

If Mexican independence isn't your thing, just know that the United Nations made beans (pulses) the food of the year.  So drop your quinoa spoon and dig in. The fiber in beans supports your good gut bacteria, it's a great source of plant based protein, and has a plethora of antioxidants. Kinda like your own personal fountain of youth. 

Pair it with guac, sauteed peppers and lettuce leaf for an awesome wrap. Enjoy it with the rest of your taco festivities, or just eat it as is.  Its really that good. 

FAST TIPS: 

Since the beans are canned it takes literally no time to put this dish together.  When buying canned beans, always purchase ORGANIC & BPA-FREE, and make sure your beans have no additives in them.  You can find varieties that are just beans and maybe sea salt.  Stay away from the variety with any kind of added fat or oils.  You wont need that. 

Ingredients:

• 1 can of Organic and BPA-free can of refried black beans
• 1 can of Organic and BPA-free can of refried pinto beans
• 1 can of Organic and BPA-free can of pinto beans (do not drain)
• 1 onion
• 1 can of tomato paste
• 2 tablespoons of coconut oil
• 2 teaspoon of turmeric
• 3 teaspoons of cumin powder
• 3 teaspoons of paprika
• 3 teaspoons chopped garlic
• (optional) 1-2 teaspoons (or to taste) of chipotle chile powder 
• 2 tablespoons of apple cider vinegar
• 1 cup of filtered water
• Himalayan salt to taste

Method:

1. Add oil to a medium hot pot. 
2. Add all seasoning to the oil. 
3. Add onions to pot and saute until soft but not cooked all the way through. (FastTip: You retain more vitamins when the onions are not completely sautéed and will retain some crunch.)
4.  All the rest of the ingredients to the pot and still until it reaches desired consistency. Add more water or seasoning if it needs it. 
5. Eat!

Thanks for making this! I would love it see how it turns out. Snap a pic and tag me on Instagram @fastbeets so I can see your #fastbeetsapproved healthy creation! Any questions on it? Message me on Snapchat.  

Xx, SS

Super Powered Coconut Fudge Brownies (That Conquers PMS)

Time: 10 minutes to prepare + 20 minutes in the oven

Its coconut flavored fudge, but its so healthy you can legit use it a pre-workout snack.  Its allergy friendly, and everything free (dairy-free, grain-free, gluten-free, egg-free, nut-free, soy-free, and refined sugar-free) 

It also happens to be paleo-friendly, passover-friendly, vegan-friendly and solves PMS woes. 

Fast Tips:

The big secret in all of this are the black beans.  But they're not just any black bean brownie.  I've been scouring the internet for a black bean brownie recipe that was just as healthy as it was yummy.  Some that i've made have seriously disappointed, while others called for sugar or maple syrup.  In other news, I've broken 5, yes 5, Blendtec Blenders trying to make previous versions of black bean brownies from other sources.  (You can blend an iPhone in a Blendtec, but apparently black bean brownies are unblendable?!) These were easy peasy and the Blendtec offices did not have to be called in a for a replacement blender jar.  

What makes these brownies super-powered is their delicious ability to conquer the toughest PMS (even on passover)! The combination of beans + dates + chocolate solves nearly every PMS issue.  The chocolate part is pretty obvious.  The dates and the beans provide the much needed iron you need in the midst of your PMS. So goodbye fatigue, hello chocolate fudge.....:)

Ingredients

• 1/2 cup of plant based milk
• 1 can of black beans, drained and rinsed (<---secret weapon that you won't taste)
• 1/3 cup of cocoa (use the best quality you have
• 8 dates (my dates weren't that sweet so I used 8 of them.  Adjust according to your sweetness preference 
• 1/2 of a banana
• 1/2 teaspoon instant coffee
• 1 tablespoon coconut oil
• 1 tablespoon psylium husk (or 1.5 if you like it marshmellow-like)
• Optional Toppings: Coconut Shreds, chopped nuts, chocolate chips

Method

1. Pre-heat convection oven to 350 degrees F.
2. Put beans and milk in a high speed blender and blend till smooth. (will be liquidy)
3. Add all other ingredients except psylium husk. (optional: add only half of the dates to test for sweetness, blend and taste batter then adjust accordingly)
4. Add psylium husk and blend again until smooth. 
5. Place batter in an 8 inch brownie pan lined with parchment paper. Add toppings of choice.
6. Bake in oven at 350 for 20 minutes. When done the inside will be gooey and marshmellow like. (Its vegan, so gooey is OK!)
7. Enjoy!

Thanks for making this! I would love it see how it turns out. Snap a pic and tag me on Instagram so I can see! Any questions on it? Message me on Snapchat.  

Xx, SS

Chicks Please Sandwich

The Hubs was in the mood for a tuna sandwich for lunch.  I'm all about honoring your cravings so you won't feel deprived and believe in enjoying all things in life in moderation.  But tuna is not the healthiest choice as it comes with a hefty dose of mercury. We think he can do better on a weekend lunch.  

So I was on a mission to come up with something that was equally satisfying but had a higher nutritional value and no mercury....Enter in the Chicks Please Sandwich. 

“if you can satisfy your craving with a healthier option, choose that option 100%”

To test out if it would work in curbing his appetite, I made BOTH a tuna sandwich and the Chicks Please Sandwich. You know, to level the playing field.  He eats what he wants, and we see what he decides to eat.  Needless to say, because I wouldn't have posted this recipe if the results didn't come out in its favor, the ChicksPlease won out! Picky hubs even asked for more. 

Bottom line here is even though we should never deprive ourselves, if you can satisfy your craving with a healthier option, choose that option 100%. The recipe happens to be ridiculously easy.  We are adding it our household rotation and think you should too. 

*Please note: if you think this is going to taste exactly like a tuna sandwich, you got the wrong recipe. This is simply a replacement, but some believe it to be far tastier ....:)

The Low Down

We all know chickpeas to be an excellent source of protein and fiber.  

But did you know that a 1-cup serving of chickpeas provides you with 94% of your daily recommended amount of manganese and 71% of your daily recommended amount of folate?

Manganese is so important for bone development and wound healing.  It also supports your metabolism.  I'm all in favor of anything that boosts metabolism.  That's definitely a winner in my book.  

Folate is like the queen bee of minerals. Folate is responsible for new cell growth and brain cell development.  It protects against genetic mutations, aka it prevents cancer.

Since most woman are lacking in this essential mineral, manufacturers created folic acid which you may see listed on your vitamins.  Folate is the real deal and naturally occurring in chickpeas.  With 71% of what you need in a cup of chickpeas, warding away cancer seems easy peasy. 

Ingredients

• 1/2 can organic, bpa-free chickpeas
• 2 slices bread of choice (I always prefer Food For Life Baking brand's Ezekial sliced bread)
• 1 tsp liquid smoke (you can omit this if you don't have it)
• 2 tsp bbq sauce 
• 1/4 tsp apple cider vinegar
• 1 tsp flax seed oil (optional)
• Himalayan salt or sea salt to taste
• a couple shakes of garlic powder or to taste
• Handful of organic tomatoes (I used organic grape tomatoes).

Method

1. Drain the chickpeas and place them in a bowl.  Using the back of a fork mash them.  (You can also use a food processor for this, but I find that a fork is easy enough and involves less clean up after!)
2. Add the liquid smoke, bbq sauce, salt, apple cider vinegar, garlic powder, and flax seed oil (if you're using it)  to the bowl. 
3. Chop the tomatoes & toast the bread.
4. Assemble your sandwich with a layer of the chickpea mixture and a layer of tomatoes.  You can add any other garnish you prefer. 
5. Eat!

Thanks for making this! I would love it see how it turns out. Snap a pic and tag me on Instagram so I can see! Any questions on it? Message me on Snapchat.  

Xx, SS