Skinny Banana Chocolate Chip Muffin Recipe

Posted on by
22

sugar free banana chocolate muffins

Fall baking season is upon us! While I strive to eat nutritiously, I can still enjoy a little lovin’ from the oven thanks to a few healthy recipe swaps.  My recipe for Skinny Banana Chocolate Chip Muffins will satisfy any sweet tooth but without nearly as much sugar as bakery shop treats. Because these healthy muffins are sweetened with just a bit of Stevia and the natural sugars found in bananas, the only real naughtiness is in the chocolate chips. But then, who ever said chocolate is bad for you? Quite the contrary with the company I keep.  Also, to keep these muffins light, I omitted oil for Greek yogurt (extra protein) and unsweetened applesauce.

Tips, I like to use “mini” chocolate chips because they spread out better in the batter and also allow fewer to be used with still the same indulgent effect.  Also, you’ll want your bananas to be as ripe as possible – I’m talking so ripe that the banana peel is black. When the bananas on my counter get to this state of super sweetness, I just peel them and toss them in the freezer for future baking and smoothie recipes. Another tip, if you’re using paper liners, set the liner in the muffin tins and then spray the paper with a mist of baking spray – the muffins will fall out effortlessly when ready to eat.

close up banana chocolate chip muffin

Skinny Banana Chocolate Chip Muffin Recipe

  • 4 very ripe bananas, mashed
  • ¾ cup unsweetened applesauce
  • ¾ cup plain Greek yogurt (6-oz carton)
  • ¼ cup milk of choice
  • 10 packets Stevia (or 1 tsp. liquid Stevia)
  •  1 teaspoon vanilla
  • ½ cup egg whites
  • 1 teaspoon salt
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1 ½ cups all-purpose flour
  • 1 ½ cups whole wheat flour
  • 1 cup mini chocolate chips*

*Save extra chocolate chips in bag to sprinkle on top before baking, if desired.

  1. Preheat oven to 350F degrees.
  2. In large bowl, mash together bananas. Mix in applesauce, Greek yogurt, milk, stevia vanilla and egg whites until combined.
  3. In separate bowl, stir together salt, baking soda, baking powder, all-purpose flour, and whole wheat flour.
  4. Beat dry ingredients into wet ingredients a little at a time.  Once combined, pour in chocolate chips and stir in by hand.
  5. Spay muffin tins with baking spray or use paper liners. Fill muffin cups 2/3s the way up and sprinkle top of batter with a few extra mini chocolate chips, if desired.
  6. Bake for 20 – 25 minutes or until tops are turning lightly golden brown and center is set with prodded with a toothpick. If using mini muffin pans, reduce baking time 5 – 7 minutes.
  7. Makes 2 dozen.

banana bread chocolate chip - photo by 'Taste of Home' If this recipe appeals to you, you’ll probably like my “Better For You” Chocolate Chip Banana Bread, a delicious take on everyone’s favorite quick bread.  I had this one published a while back in Country Woman magazine.

Nike 5.0 Free Review & a Workout They Rocked

Posted on by
15

jd sports running shoes

JD Sports out of London (insert trumpet fanfare) sent me a pair of Nike Free 5.0 TR Fit 4 Print to try out and review. I haven’t run in Nike in like FOREVER, so I was super excited to get my feet to the street in these stylish running shoes that I’ve been hearing so much about. JD Sports mentions how this product is part of the Crosstown Running rage.  What is that? I’m from Texas, y’all, but I think it has something to do with Londoners getting into the lifestyle and community of running – and showing off their street chic style while running or just hanging out in their stock of versatile fitness gear.

 

nike 5.0 tri 4 printSo, what do I think specifically of the Nike Free 5.0 TR Fit 4 Print? Well, there’s no arguing that the shoe is quite fashionable for pounding the pavement on a run, leaping parked cars in parkour class or just knocking back some beers after work with friends.  With quite a lot of print color combos, it’s easy to find just the right ones for your personality – or difficult, if you’re a complicated, multi-faceted . . . err, indecisive person like me.

wall sit stars

As for the technical aspects, the shoe is light and has a breathable, engineered mesh upper which I like, especially in this Texas heat. Nike flywire technology provides just enough support and lockdown on the forefoot and an inner sleeve hugs the heel for a snug (but not tight) fit. What I really like about the running and fitness shoe is the sole, which has a nice bit of traction yet is still really flexible meaning – this bodes well for transitioning from a run right into a workout with jumping, burpees and fluid multi-directional movements. I NEED shoes that are flexible in the midfoot and toes and the Nike Free 5.0s totally delivered. Now, if you’re a runner that needs a bunch of stability and support due to biomechanical issues, this may not be the dream shoe for you. But, for the runner who needs a neutral, lightweight, high-performing, flexible shoe – the Nike Free 5.0 will be your new besties!

You also may be wondering what it was like to order running shoes from an overseas store. I was skeptical of delivery time at first but, honestly, my shipment arrived in about the same amount of time as here in the good ole U.S. of A. Now, these shoes did hop the pond by way of London to Dubai to Austin, so they moved a great distance quickly – I hope that translates into my running performance!  One thing to know if you are buying running shoes or trainers from the UK, footwear is sized differently. For example, my women’s size 8.5 in America is a women’s size 6 in England – but don’t worry, they have size charts to help you out.  JD Sports doesn’t just sell Nike, they also carry Adidas, Asics, Fila and more  . . . you really should really check out all their running shoes and get yourself some of that British style!

workout with run, planks, wall sits and more

So, to celebrate all this shoe can DO, I created a workout filled with all the moves it will help you perform better – like running,  jumping and multi-directional movements!  While you COULD do the Crossfit inspired WOD alone, it’s much more fun to pair up with a friend to push you all the way through the final 2k run! Have fun!

Have you every worn this or any version of the Nike Free?  Whatdidjathink?

 

Lime Coconut & Basil Roasted Chickpeas + #FitFoodieRun Austin #Giveaway

Posted on by
9

litehouse roasted chickpeas title

Chickpeas (aka garbanzo beans) have been a hot item in my home lately. From a warm and comforting bowl of Smokey Chipotle Squash & Chickpea Soup to a crisp and cool Kale Cucumber & Chickpea Salad (served in the cutest tomato bowls), the humble chickpea has no problem showing chutzspa! Check out this healthy snack recipe I created with garbanzo beans for Litehouse Food – Coconut Basil Lime Roasted Chickpeas! We’ve been gobbling them up for an after school snack and as “croutons” on salads — they would also be perfect as party food or to take tailgating. Head over to the Living Litehouse blog to get the full recipe and all of the yummy details.

roast chickpeas for a crunch healthy snack

Chickpeas aside, if you love running and “fooding” as much as I do, The Fit Foodie 5k weekend is for YOU! As an ambassador, I shared a bunch of details about this coming weekend’s events in a recent blog post (check it out) , but I want to let everyone know I’m having a FLASH giveaway for tickets that will get the winner and a guest into the 5k race, yoga event and boot camp – and, of course, all the post-race gourmet tastings are included as part of the finish line party.

fitfoodie will run for food enter giveaway

 

If you want to enter to win these awesome Fit Foodie 5k passes, you’ll need to act FAST, I’m closing the entries on Wednesday at midnight (CT) so that the winner will have time to round up a friend, get registered with the free codes and decide what running outfit will accommodate lots of good food at the finish!  So, please enter if you are from Austin and the surrounding Hill Country area (or plan to be visiting this weekend) – the 5k run starts at 8am on Saturday morning (Sept 13th) and afterward is the food grazing at the Finisher’s Village along with a chance to meet celebrity Allison Sweeney.  Sunrise yoga and the boot camp both start at 9am on Sunday, September 14th  and you’ll have likely need to pick between the two events.

fiitfoodierun collageFor more details on the race, check out The Fit Foodie 5k Weekend and if you don’t want to take any chances about getting registered, use my promotion code FITFORK for 10% off any registration.

Hope to see you there! Don’t forget to enter to win 2 free passes to the 5k run + yoga or boot camp!

 

a Rafflecopter giveaway

My World Record Wall Sit Attempt and #FFWallSit Challenge

Posted on by
19

wall sit guinness square

Okay, it was awkward and humiliating enough to be in sixth grade let alone be denied the glory of one the most significant demonstrations of mental and physical strength I have accomplished to date. I’m talking about “sitting on the wall” or as some people used to call it back in the day, “Sampson’s Chair” – and I was a champion. If you look beyond the clumsy legs that were at the time too long for my body and the bookworm personality (and also ignore the 70s style angel-sleeve shirt and Tony Tennille haircut), what lurked inside my heart was a 12 year old girl who wasn’t going to give up – NO MATTER WHAT!

Lots of letters to Guinness Book of World Records

Lots of letters to Guinness Book of World Records

My elementary school had an annual Olympics for the 6th graders and I was out to win the wall sit – gymnastics had made my legs pretty strong and I didn’t have any reason to think I couldn’t match the previous year’s record of 25 minutes. Well, I hung in there for 1 hour and 36 minutes until the school nurse made me quit (apparently worried about the Arizona heat and all) . . . . I got my picture in the Tempe Daily News and, more importantly, got out of math and social studies class!

The event was so epic (notice the two boys feeling inferior in the background) that my teacher decided to submit it Guinness Book of World Records (notice the old fashioned typing and air-mail envelopes circa 1978). Anyway, although the record was “impressive,” Guinness did not choose to publish my notarized and media-confirmed “claim” because in 1978 the publisher decided that “wall sitting” didn’t have enough “widespread and preferably international” appeal to warrant creating such an inaugural entry. Well, fast-forward 11 years, I was casually flipping through the famous record book and came across a world record entry for Sampson’s Chair (wall sit) that had made it into print– some guy held the title for about 5 or so minutes LESS than me!

I still have the Wall Sit Winner trophy from 6th grade!

I still have the Wall Sit Winner trophy from 6th grade!

I was robbed and a flurry of air mail letters flew back and forth in protest (this was still before email)!  In the end, because my head wasn’t in “exactly the same position” (uh, because I was posing for a picture, duh) my claim couldn’t compare to the record holder’s accomplishment – so they said.  Apples to apples, I agree – but, I just think they didn’t want the tough looking dude with a snazzy uniform and digital clock overhead being upstaged by a little girl at recess. Oh well, I’m over it. REALLY – I’m over it, because apparently now the world record for “static wall sit” is over 11 hours!!!!  Plus, I still have my trophy –  and, it’s a true treasure because it’s from back in the day when kids didn’t get a trophy every time they showed up to be on a team or “participated” in an event. This one was EARNED with burning, quivering quads!

wall sit demo with med ball

I still like to do this isometric exercise as a way to keep my legs strong for running, CrossFit and our ski trips in the winter. There are a ton of different variations – two of my favorites are Marching Wall Sits and Medicine Ball Wall Sits (above).  For this med ball version, pick a ball that you can comfortably handle – probably somewhere between 6 to 12 pounds, depending on your arm strength. Keeping your back straight against the wall and legs bent into a 90 degree angle at the knee (with knees about 2 feet apart), grasp ball and lift straight in front of you with arms straight. Alternate rotating arms from left wall, back to center, and then to right wall. Do as many of these at an even pace as you can while holding the wall sit for 1 minute; repeat for three sets total. As you increase your strength extend the time of your sets – eg. 90 seconds, 120 seconds, etc.

fitfluential wall sit challengeSo, are you ready for more? Fitfluential in conjunction with Reebok are having a Wall Sit Challenge for September – it’s not too late to get in on the action! Join the challenge on a special Facebook page and invite your friends – accountability is a huge part of getting through any challenge! There is also a giveaway for a pair of Reebok Nano 4.0s (I review them here) and a Reebok top or shorts.  Use hashtag #FFWallSit on Twitter and Instagram to share your hard work and make new fitness friends!

Is this exercise in your repertoire, if not – what is your favorite leg exercise? Have you ever been unjustly treated in a sporting event? Would you just rather sit than wall sit? Let me know in the comments below:

Chipotle Squash & Chickpea Soup #SilkProteinPower

Posted on by

The weatherman said we had a cold front today, dropping the temperatures down into the upper nineties. Yeah, you heard me right 98 degrees in September, but that’s the trade-off for getting to live in the awesomeness that is Austin, Texas. Getting an outdoor workout this time of year can really take a toll, and I always have to remind myself to bring plenty of water for hydration and a healthy snack for immediate post-workout refueling. Because my tummy usually doesn’t want solid food right after a high-intensity, high-heat run or WOD I often rely on Silk Chocolate Soymilk in the shelf-stable 8-oz boxes – it’s a favorite to pack in my gym bag for healthy carbs, no cholesterol and plant protein.

In anticipation of cooler weather, I’ve been playing around with soup recipes. I love soups that are CREAMY, but I don’t like the added fat and calories. Light bulb moment – why not substitute the cream with a healthier option, such as Light Original Silk Soymilk. If you’re curious about the nutritional benefits of Silk Soymilk, head over to Silk.com to learn more about soymilk – they can explain it all in every delicious, nutritious detail, but in a nutshell (or a legume pod, as the case may be)– soymilk is a smart addition to any healthy diet.

So, despite the heat, everyone at the dinner table slurped up my latest soup creation – Smoky Chipotle Butternut Squash & Chickpea Soup. Perfect for a weeknight meal, this soup is super easy to make because it relies on frozen butternut squash, canned chickpeas, and a blender. After the soymilk and other ingredients are ingredients are incorportated, it can quickly be heated up on the stove or in the microwave. Between the soymilk and the chickpeas, this autumn-inspired soup packs a nice little punch of protein power to support overall wellness and a “Meatless Monday” or vegetarian meal.

Smoky Chipotle Butternut Squash & Chickpea Soup Recipe

  • 1 10-oz bag frozen cubed butternut squash, thawed
  • 1 15-oz can chickpeas, drained and rinsed
  • 2 oz. chipotle peppers with adobe sauce (from 7.5 ounce can)
  • 2 cups Light Original Silk Soymilk
  • 1 teaspoon ground cumin
  • 1 teaspoon ground black pepper
  • 1 teaspoon garlic paste
  • 2 tablespoons minced dried onion
  • Garnishes: crumbled queso fresco, chipotle chili powder, fresh cilantro, jalapeno pepper slices, pepita seeds
  1. In blender, add all the ingredients except for the garnishes. Puree for approximately 1 minute or until mixture is smooth.
  2. Transfer to 2 quart pot and heat on medium low until desired temperature is achieved (or microwave loosely covered with a lid) in consecutive 30 second blasts, stirring between, until heated.
  3. Garnish with toppings of choice. Makes 4 large servings.

Okay, you know I #LoveMySilk, so when I saw this outdoor marquee photo from one of my favorite restaurant in Austin, I knew it was too silly not to share!

This conversation is sponsored by Silk. The opinions and text are all mine.