High Fiber Vegan Brownies (Thanks Jackie M.!!)

High Fiber Vegan Brownies

Ingredients

1 15.5-ounce can black beans, drained and rinsed (or 1 1/2 cups cooked dried beans)

2 cups water
1/2 cup prunes
1/4 cup packed dark brown sugar
1 teaspoon vanilla extract
1/3 cup dark cocoa powder

1/2 cup oats
1 1/2 cups whole wheat flour
1/2 t salt
1 1/2 t baking powder
1/2 cup mini chocolate chips

Directions

Preheat the oven to 350°F.

Place the prunes in the bowl of a food processor and pulse a few times to start to break them down.

Add the black beans and process until smooth, adding a cup of the water in a steady stream to thin the mixture. The beans and prunes will be smooth with a few chunks.

Add the brown sugar and vanilla extract and pulse a few times to combine.

Add the oats, flour, salt and baking powder to the food processor and pulse until combined.

Add the remaining cup of water in a stream until a thick but smooth batter has formed. (You might not need all the water.)

Add the chocolate chips and pulse a few times to mix in.

Coat a 9x13-inch baking dish with nonstick cooking spray, then pour in the brownie batter.

Bake 30 minutes, or until a toothpick inserted in the center comes out clean. Allow to cool before slicing into 12 brownies.

Note: For a party, slice into 24 brownies.

Number of Servings: 12

Nutritional Info

• Fat: 3.0g
• Carbohydrates: 32.7g
• Calories: 146.3
• Protein: 6.1g

~Walking in NYC to Give Them a Voice~

Walking for Farm Animals

The 2010 Annual Walk for Farm Animals in NYC
This year with the generous donations of friends, family and clients I was able to raise $1225 to help farm animals in need. Please visit the Farm Sanctuary Website (www.farmsanctuary.org) to learn more about this amazing organization!

Hi There!

So I've been playing with the cookie recipe and have made a few changes, good ones I think! I've been eating 2 of these for breakfast w/coffee (decaf, of course) and they are quite satisfying! Give them a try and let me know what you think!

Maple-Oat-Banana Breakfast Cookies ("Oaties")

A yummy high protein breakfast or snack, great for peeps on the go!

2 tsp. ground flaxseed

2 tablespoons water

1 cup regular oats

1 cup garbanzo bean flour

1/2 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon cinnamon

¼ cup raisins (optional)

1 teaspoon vanilla

1/2 cup maple syrup

1 banana, mashed

1/2 teaspoon lemon juice

Preheat the oven to 375.

In a small mixing bowl, combine the flax seeds with the water and set aside until thickened.

Mix the oats, flour, baking soda, baking powder, salt, and cinnamon in a medium mixing bowl.

Add the maple syrup, vanilla, mashed banana, and lemon juice to the flax/water mixture and combine well.

Pour into the dry mixture and stir well but don't over-mix.

Drop by heaping tablespoons onto a baking sheet lined with a silicon mat or parchment paper and flatten each cookie slightly with a fork.

Bake for 8-12 minutes or until bottoms and sides are lightly brown. Cool for a few minutes on a wire rack before serving.

ENJOY!!

Yield: 18 cookies

Nutrition Facts

Nutrition (per cookie): 78 calories, 5 calories from fat, less than 1g total fat, 0mg cholesterol, 115mg sodium, 106.1mg potassium, 17.5g carbohydrates, 1.7g fiber, 7.6g sugar, 1.7g protein, 1.3 points.

The Great Maple Syrup Quandry

Hi There!

OK, so today's dilemma was that I bought this HUGE jug of Maple Syrup but I accidentally bought the wrong kind...DARK Amber (I prefer the taste of a lighter syrup) Hmm, what to do? So I started to search for recipes in which to use all this Maple Syrup so it does not go to waste...and here's my first attempt:

http://blog.fatfreevegan.com/2010/02/banana-maple-oatmeal-cookies.html

A GREAT website btw!

I substituted sesame seeds for flax/chia seeds (didn't want to go out so I used what i had in the house) and I used chick pea (garbanzo bean) flour to make the cookies a good high protein snack (oats as the whole grain plus the flour as the legume source.)

Waa-laa!! They came out pretty good! Kind of protein-y tasting (in a good way) and not overly sweet (which is fine by me b/c this way I am not tempted to eat too many of them) but pretty satisfying and nice w/a cup of herbal tea!

So check out he recipe and the rest of the great recipes on this amazing website, you'll be glad you did!

Cheers (proudly holds cookie high up in air)

Susan XX

How often have you had a chance to have a 20 pound bag of dog food donated to a shelter simply for writing a blog post? It’s really that easy. Pedigree has upped the ante big time. And please spread this message: The food drive is not limited to pet blogs. Imagine if we could spread this message beyond our circles and see how far it goes? The numbers could be substantial. Here is the full scoop:

• Each year, more than 4 million dogs end up in shelters and breed rescue organizations. Pedigree created The PEDIGREE Adoption Drive to help shine a spotlight on the plight of these homeless dogs.

• This year the PEDIGREE Adoption Drive is raising awareness for homeless dogs by donating a bowl of food to shelter dogs for everyone who becomes a “Fan” or “Likes” The PEDIGREE Adoption Drive on Facebook. So far more than 1 million bowls have been donated.

• Special for BlogPaws West: For each blog that posts about the PEDIGREE® Adoption Drive through September 19^th, PEDIGREE® will donate a bag of their new Healthy Longevity Food for Dogs to shelters nationwide. It’s simple: Write a post, help a dog.

PLEASE BE SURE TO VISIT:

http://www.lifewithdogs.tv/2010/09/write-a-post-help-a-dog/

Warmly, Susan and Miss Chloe Greyhound

Massage Therapy Workshops!

***Proudly Presenting***

Couples Massage Workshops

Therapeutic Non-Sexual Massage For Couples

Learn how to easily promote relaxation, reduce pain and relieve stress!

Upper Body - 3/14/09 1-3PM

Lower Body - 4/4/09 1-3PM

$95/couple (or pair of friends) per workshop or both for $160 (save $30!)

Class spaces are very limited so don't miss out... Call for more info or to register today!

***Makes a great gift!***

Strawberry-Almond Goodness

Susan's Strawberry-Almond Smoothie
OK, so I finally caved and bought the "Magic Bullet" blender... yes, the one from the cheesy infomercial... and it's awesome! Hint: Bed, Bath & Beyond - $49.99 (Thanks Jenn!)
So here's my fave smoothie recipe so far, VERY filling, balanced nutrition and oh so YUMMY !!!!!
Try it and let me know what you think!
Sue

Watcha need:
1 cup frozen strawberries
1/2 ripe banana
1/2 cup almond milk
2 oz. very cold water
1/4 teaspoon vanilla extract
1T rice protein (plain or vanilla flavor)
1T almond butter

Whatcha do:
Blend all ingredients and freeze for about 30 minutes... and enjoy!

Note: For those who follow WW this is 5 points :)

My Review of NAP™ Eyemask

Originally submitted at Brookstone

Ultra-plush NAP™ eyemask helps you sleep peacefully. This feather-light, cushioned mask blocks the light so you can rest. Our exclusive NapSoft® material wraps you in soothing softness and cushy comfort. One size with elasticized strap fits most. Perfect for napping, or sleeping through the ...

NAP™ Eyemask

Soft and Comfy :)

By energygirl65 from New York on 1/9/2009

 

4out of 5

Gift: No

Pros: Functional, Versatile, Good Value, Durable, Plush

Cons: Runs a bit small

Best Uses: Anywhere

Describe Yourself: Midrange Shopper

Blocks out light, soft and comfy :) Good for small to medium head size

(legalese)

My Review of Tranquil Moments Sleep Sound Machine<br><font color=red>Special Offer</font>

Originally submitted at Brookstone

Sleep soundly with our amazing Tranquil Moments® sleep sound machine!
Based on more than 23 years of scientific research, our Tranquil Moments sleep therapy system is a natural sleep aid that will help you achieve deeper states of sleep, relaxation and renewal. Our innovative sound ma...

Tranquil Moments Sleep Sound Machine<br><font color=red>Special Offer</font>

This machine works great!

By energygirl65 from New York on 1/2/2009

 

4out of 5

Gift: No

Pros: Attractive Design, Easy To Set Up, Great Sound, Easy Controls

Cons: Light is too bright

Best Uses: Basic Use

Describe Yourself: Professional, Practical

I bought this machine when I was going through a bout of insomnia... I needed some help to fall asleep and stay asleep. It really does work, I set it on 90 minutes and I cannot get through the entire program w/o falling asleep. I liked it so much I bought one for my Mom. My favorite is the white noise (sounds like a softer version of Niagara Falls) where she really likes the rain sound. I also noticed that my dog sleeps more soundly when it's on! Most of the the other sounds are really good too. It blocks noise well and promotes deep relaxation, I highly recommend this little machine :)

(legalese)

Staying Healthy with the Seasons

Staying Healthy with the Seasons

Please join us for this fun and informative class - Seasons form the natural backdrop for eating:
Learn how to easily transition to the Colder Season and feel great while doing it!

Staying Healthy with the Seasons Tele-Class

When? Thursday December 11Th at 8-9:15PM
Where? Live via Telephone
How Much? $20 (FREE for clients!)

Please send an e-mail to:
info@customfitwellness.com
to receive your invoice and call instructions.

Hope to "see" you on the call!

Power Foods!

5 Power Foods:
*Kale
*Radishes
*Grapefruit
*Pumpkin Seeds
*Goji Berries

All are extremely high in Vitamin C or Phytochemicals, EFAs, Viatmain A and Essential Minerals

My Personal Favorites Include:
*Dark Chocolate (high in anti-oxidants)
*Almonds (high in the amino acid tyrosine and a good source of healthy fat)

Add some of these foods to your daily diet and notice the difference in how you feel!

~HAVE FUN & ENJOY~

Charitable Giving

My yearly traditions continued this year with two of my favorite events:

One - The Annual Walk for Farm Animals in NYC
This year with the generous donations of friends, family and patients I was able to raise $700 to help farm animals in need. Please visit the Farm Sanctuary Website (www.farmsanctuary.org) to learn more about this wonderful organization.

Two - The Breast Cancer Walk on the Boardwalk at Jones Beach
The American Cancer Society's (www.cancer.org) 5-mile walk was one of the most inspiring I have had the privilege of being a part of - and in honor of this wonderful cause I will be donating a percentage of my massage earnings (Oct. 1St-Nov. 15Th) towards the effort to find a cure.

Thanks for all your help!

Staying Healthy with the Seasons

Please join us for this fun and informative class - Seasons form the natural backdrop for eating:
Learn how to easily transition to the Fall/Winter Season and feel great while doing it!

Staying Healthy with the Seasons Tele-Class

When? Monday November 10Th at 7-8:15PM
Where? Live via Telephone
How Much? $20 (only $15 if paid by November 3Rd)

Please send an e-mail to:
info@customfitwellness.com
to receive your invoice and call instructions.

Hope to "see" you on the call!

Jewish New Year

This is a very special time of the year for those of the Jewish faith. It is a time of reflection and renewal; a joyous time to gather with family and close friends. It can also be very challenging to stick to a healthy eating plan as many of the traditional Jewish foods are high in fat, salt and sugar. Here are a few tips to help you deal with these challenges:

A) Make sure that the holiday meal contains lots of fresh veggies - if you are preparing the meal yourself, steam lots of colorful, seasonal vegetables and use fresh herbs for a zesty taste treat!
If you are asked to bring a dish to another location, offer to bring the veggies!

B) Fresh local fruits make for wonderful dessert ideas... experiment with lots of different fruits for a fruit salad and celebrate all the natural sweetness Mother Nature has to offer!

C) Drink plenty of water and go for a nice walk after the meal... enjoy the last days of Summer as we transition into Autumn~

L'Shanah Tovah
~Have a Sweet and Good New Year~

Welcome!

Welcome to the official blog of Custom Fit Wellness! Thanks so much for stopping by! I will be posting healthy recipes, articles, tips and ideas about getting (and staying!) healthy and fit on a regular basis - so be sure and check back often or subscribe to get the latest healthy news!