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muffins

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

3 easy and healthy watermelon recipes for summer - Get Healthy with Valentina

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Hola Amigos! The other day, I was tempted to hit the snooze button in the morning.  At the moment, I don’t have much time for working out and the only way that I can stay active is to wake up really early. Then I remembered that staying motivated requires an important change in your mind-set. Sure, a lot of you are on vacation mode. You'll probably want to lay out under the sun to chill out. That's a good plan, but try to make time for exercise so that you can stay fit and healthy. The bedrock of motivation is based on two things. The first is having a goal or target to aim for. The second is clearly understanding the positive effects that your actions will have on your life. Connect with these two forces and you will always be inspired.

Easy and Healthy Watermelon Recipes for Summer

Watermelon Green Tea

Watermelon Green Tea - Easy and healthy summer recipes // The PumpUp Blog

 

One of my favorite healthy watermelon recipes for summer. It's refreshing and great for you!

Ingredients

  • 1/4 cup pureed watermelon (strained if you want)
  • 1 cup green tea
  • Sweetener of choice (I used honey)

Directions

Puree your watermelon and strain through a mess strainer until you have 1/4 cup of juice.  Add to 1 cup of green tea. Add honey to make it sweeter.  Stir and enjoy!

Sour watermelon homemade gummies

Watermelon Gelatin - Easy and healthy summer recipes // The PumpUp Blog

 

Slightly sour, chewy, and reminiscent of candy. These watermelon gummies are a tasty treat!

Ingredients

  • 4 cups fresh watermelon (a perfectly ripe watermelon), cut into chunks (or 2 cups juice)
  • 6 tbsp grass fed gelatin
  • ½ cup freshly squeezed lemon juice
  • Optional: ¼ cup raw honey or sweetener of choice

Directions

Add the fresh watermelon to a blender and liquify it. Strain the blended watermelon through a fine mesh sieve, discarding the pulp. You should have about 2 cups of juice. Skim the white foam from the top of the watermelon juice and discard. Divide the juice: add half to a small saucepan and the other half to a bowl.

Add grass-fed gelatin to the juice in the bowl by sprinkling it on the surface. Let it sit for a few minutes until it dissolves into the juice. Mixture will solidify. Gently heat the watermelon juice in the saucepan to warm it up. Do not bring it to a boil and do not let it simmer.

Add the gelatin and juice mixture to the juice that is sitting in the saucepan. Whisk or stir to combine until the liquid is smooth. Add the raw honey and lemon juice. Whisk until dissolved and combined. Pour gelatin mixture into molds or a refrigerator-safe pan. Chill until set, about 30 minutes, then remove the gelatin from the mold or slice it into pieces.

Pink watermelon smoothie

Watermelon smoothie Easy and healthy summer recipes // The PumpUp Blog

 

This smoothie is pretty and pink. It's one of the most healthy watermelon recipes for summer, in drink form.

Ingredients

  • 2 cups cubed watermelon
  • 5 frozen strawberries
  • ½ cup coconut water

Directions

Add all ingredients to your blender and blend until smooth.

Bonus: Cacao Muffins

Cacao Muffins - Easy and healthy summer recipes // The PumpUp Blog

 

Not everything is about watermelons! These cacao muffins are rich, moist, and delicious.

Ingredients

  • 2 large eggs, whisked*
  • 1 cup applesauce, unsweetened
  • 1/2 cup Greek yogurt, plain
  • 1/2 cup + 2 tbsp raw honey or maple syrup
  • 1 3/4 cups whole wheat flour
  • 1/3 cup cacao powder
  • 2 tsp baking powder, aluminum free
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1/2 cup chocolate chips
  • Cooking spray

Directions

Preheat oven to 350 degrees F and spray non-stick 12 muffin tin with cooking spray. Set aside. In a medium mixing bowl, whisk to combine the eggs, applesauce, greek yogurt and raw honey. In another large mixing bowl, stir to combine the whole wheat flour, cacao powder, baking powder, baking soda, salt and chocolate chips. Add the bowl with the  wet Ingredients to the bowl with dry Ingredients and gently mix just enough to combine. Do not over mix otherwise muffins won't rise properly. Distribute batter and bake for 25 minutes or until a toothpick inserted in the centre comes out clean. Let muffins cool for about 5 minutes and transfer to a cooling rack to cool off completely.

With Love,

Valentina

These easy and healthy summer recipes are part of a series of monthly posts by Valentina M. Follow her on Instagram @thehealthymexican9 and on PumpUp @thehealthymexican.

These Gluten-Free Pumpkin Spice Muffins Will Give You Life

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This post is part of Zoë Desborough’s September Recipe Roundup. Follow Zoë’s blog, her PumpUp account (@zoedesborough), and check out the rest of her recipes here

So around this time last year, I was looking for some form of gluten free fall dessert I could make for myself that wasn’t so horrible.

Having a gluten intolerance by itself, it’s manageable honestly. It’s not that hard to avoid nowadays. But add in life-threatening egg and nut allergies. It’s like a pyramid, either you remove two and you’re still stuck with one, or you try to make up for one, and you have two you can’t handle. It’s a pain in the ass, especially when it comes to baking. You can easily remove gluten from your baking recipes, but you’re going to have to double up on binding agents (enter eggs), or use a different type of flour (enter almond flour). You see what I mean? There are plenty of substitutes for each of these allergens, but all of them combined in a recipe usually calls for disaster… I just have a memory of trying to make chocolate brownies once with rice flour and using a potato flour egg substitute… it looked like a pan of soil. Seriously.

Ok, so that was a depressing intro, but don’t fear! All that sadness had to be put out there so I could cheer you up! I have for you a gluten free, nut free and egg free donut/muffin recipe! Now, the original recipe intended for you to make donut holes, but depending on the type of flour you use, your batter may or may not have enough consistency to be shaped into a ball. So we’re going to go with muffins!

Homemade Pumpkin Spice mix (you probably have all these ingredients on hand so don’t go out and buy a pre-made mix)

-        3 tbsp. ground cinnamon

-        2 tsp. ground ginger

-        2 tsp. nutmeg

-        1 ½ tsp. ground allspice (also called Jamaican spices)

-        1 ½ tsp. ground cloves

Mix all together and store in container!

Pumpkin Spice Muffin/donut holes

For the muffin/donut holes

-        1 ¾ cups of rice flour (any other gluten free flour is fine EXCEPT FOR QUINOA)

-        2 tsp baking powder

-        ½ tsp. salt

-        2 tsp. pumpkin spice

-        ½ tsp. xanthan gum… most GF flour mixes have it already as an ingredient, so omit it… my grandfather is coeliac and my grandmother NEVER uses xanthan gum in her baking so its quite optional according to me.. but may explain why I couldn’t roll my dough in balls… to be determined

-        1/3 cup vegetable oil (walnut oil is a good substitute)

-        2 heaping tbsp. (1/4 cup) plain yogurt (vanilla is ok but NOTHING FRUITY)

-        1 tsp. vanilla extract

-        ¾ cup pumpkin puree (NOT PUMPKIN PIE FILLING)

-        ½ cup milk

Preheat your oven at 350 and line a mini-muffin tin (mine holds 24) with those paper cups, or grease it. In a large mixing bowl, combine all your wet ingredients and combine. In a smaller bowl, combine all your dry ingredients and combine.

Slowly combine the dry ingredients to the wet ones, and stir to make sure there are no air pockets or dry bits. Spoon your batter into the muffin molds. If your batter holds, you can roll them into balls and plop them in the paper cups.

Now they go in the oven for 15 minutes. Remove and let cool on a rack… Take time to inhale the amazingness they produce… My apartment smelled like a Starbucks Pumpkin Spice Latte for a few hours after I made these babies the other day.

If you made balls, you can dip them in melted butter then roll them in a mix of cinnamon and white sugar and let them sit. I am debating on making these for a Halloween party, but dipping them in chocolate to make like Pumpkin Cake pops kind of things. Yes?

Those who are used to baking gluten free, you’ll get used to the texture fast enough. If it’s your first time subbing eggs, well you’ll notice that these will be a little denser than what you are used to.

Secret. The recipe actually called for 1 egg. But I cheated ;)

I wanted to take the time to thank the PumpUp management for this opportunity, and also take the time to thank all of you lovely people, my PumpUp family, for encouraging me and pushing me to get up and get out on the days I really don’t want to do it!

Oh and if you happen to try any of my recipes, tag them with #healthyhungrystudent I want your feedback!

Follow Zoë’s blog and check her out on PumpUp @zoedesborough!!!

9 Healthy On-the-Go Snacks!

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Does this spread of baking ingredients and the task of making something out of it seem daunting to you? You’re not alone! A lot of the time eating healthy means making your own food, and that takes time, which is hard to come by, right? Au contraire PumpUp Fam, we have another way.

Today we have guest blogger Anne, from @fannetasticfood with amazing recipes for on-the-go snacks! Want to make some no-bake peanut granola bars, whole-wheat lemon zucchini muffins, and some dark chocolate quinoa bars? You’re in luck! Keep on reading!

1. 5 Minute No Bake Peanut Butter Granola Bars (12 bars)

These 5-minute no bake peanut butter granola bars are not only delicious and nutritious, but they are also vegan, and, if you use gluten free certified oats and brown rice cereal, they are gluten free!

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5-Minute No Bake Peanut Butter Granola Bars

2. Gluten-Free Dark Chocolate Quinoa Bars (10 bars)

These bars are easy to make, high in protein, and perfect when you need a quick, healthy, on-the-go snack. Delicious, too! Slice and store wrapped individually in tin foil for easier grabbing and go-ing.

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Dark Chocolate Quinoa Bars 

 

3. Almond Butter Banana Breakfast Bars (10-12 bars)

These bars are delicious, nutritious, and perfect for easy grabbing and go-ing. Try them as a pre-workout snack or quick breakfast! Who said vegan baked goods aren’t tasty?!

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Almond Butter Banana Breakfast Bars

4. Whole Wheat Carrot Cake Muffins (12 muffins)

These Whole Wheat Carrot Cake Muffins are probably my most favourite muffins, ever — and they’re vegan, too! They are really moist, sweet but without much added sugar, and contain lots of nutritional power from the whole-wheat pastry flour, walnuts, raisins, carrots, and applesauce. Yum!

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Carrot Cake Muffins

5. Oatmeal Dark Chocolate Granola Bars (8 bars)

Introducing my Oatmeal Dark Chocolate Granola Bars! Super easy to make, whole grain, low in sugar, and completely delicious. The perfect on-the-go healthy snack!

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Oatmeal Dark Chocolate Granola Bars 

6. Zesty Lemon Zucchini Muffins (12 Muffins)

The key to this recipe’s awesomeness? Lemon juice and zest. Such a bright, flavorful addition! These muffins are 100% whole wheat and stuffed with veggies — but you’d never know it. Make them immediately. You won’t be sorry.

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Zesty Lemon Zucchini Muffins 

7. Cranberry Quinoa, Peanut Butter Power Bars

Not only are these tasty, they are healthy! Quinoa, masquerading as a grain but actually a seed, is a complete protein, and it’s high in magnesium, fiber, and antioxidants. Combined with the healthy fat from the peanut butter and the vitamin E, zinc, selenium, copper, iron, and fiber in the oats, these make for a great power breakfast or afternoon snack. Yum!

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 Cranberry Quinoa Peanut Butter Power Bars

8. Vegan Peanut Cinnamon Date Balls (6 balls)

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 Peanut Cinnamon Date Balls 

9. Chocolate Coconut Almond Balls (6 balls)

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Chocolate Coconut Almond Balls

Try out Anne’s great on-to-go snack recipes, and let us know what you think!

All About Anne:

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Anne Mauney is a Washington D.C. area Registered Dietitian and the writer behind the food and fitness blog fANNEtastic food, which she started 4 years ago as a way to motivate others to lead happier, healthier lives through nutrition and exercise. In addition to blogging, Anne owns her own nutrition counseling private practice, working with clients to help them to lose or maintain weight, feel healthier, and improve their relationships with food. Check out her blog http://www.fannetasticfood.com/ for easy healthy recipes, quick meal ideas and packable lunches, daily fitness and running adventures, health tips, and more. You can also find her on Twitter, IG, and Facebook @fANNEtasticfood