Almond Coconut Choc Chip Cookie ReCiPe- gluten free & Paleo friendly

choc chipcookieIf you’re like many people today you’ve realized that you have a sensitivity to gluten.. This Sucks!

Finding a sweet treat can be challenging.  Here’s a recipe I’ve been playing with for a while and it’s finally ready to put out there into the universe and just in time for a 4th of July Sweet Treat.

They are healthier than the average cookie but still it has sugar and calories so tread lightly.

INGREDIENTS:
1 Cup Almond Flour
¼ cup Organic Honey
¼ cup Coconut Oil
1 tsp Vanilla Extract (pure – alcohol free)
1 large egg, whisked
2 Tbs Coconut Flour
¼ tsp-1/2tsp sea salt
½ cup Enjoy Life choc chips (allergen free)

DIRECTIONS:
1. Preheat oven to 350 degrees
2. In a large bowl combine Almond flour, honey, coconut oil, vanilla, and egg. Mix with electric hand mixer until smooth.
3. Add coconut flour and salt, mix well.
4. Fold in Chocolate chips
5. Refrigerate until the batter has firmed up a bit,
(about 10-12 minutes)
6. Drop a spoonful on to the cookie sheet and bake for 12-15 minutes until lightly browned.
7. Let cool and enjoy your sweet treat : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Warm Kale & Asparagus Salad- the recipe you asked for

kale asparagus saladHere’s a recipe straight from JBeFit Kitchen…

Cooked kale scores 1000 out of a possible 1000 points on the Aggregate Nutrient Density Index (ANDI guide).  No surprise that leafy greens top the scale as a low calorie food with high nutrient value.

Another veggie packed with antioxidants.  Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells.

Warm Kale & Asparagus Salad recipe:

INGREDIENTS:
2-3 shallots, coarsely chopped
1/2 cup fresh basil leaves, coarsely chopped
1/2 lb fresh asparagus spears, 1 inch long pieces
1 tsp garlic powder
2 Tbsp olive oil
1 pint grape tomatoes, halved
1 garlic clove, minced
1 packet Nustevia (@ Wholefoods)
1/4 cup red wine vinegar
1 small container kale or blend
DIRECTIONS:
1. In a large skillet, heat 1 Tbsp oil add shallots, tomatoes & garlic, saute over med to low heat until soft.
2. Add vinegar & stevia to skillet
3. Add kale, basil, asparagus and garlic powder.
4. Cook for 1 minute or until salad is wilted but not dark green

DO NOT PASS BRIGHT GREEN …you risk lose nutrients and flavor

Top with sliced Turkey, Chicken ,white fish or *tofu

 The dressing works great on cold salads too!

No excuse for lack of time

prep time: 15 min.  cook time: 15 min.

Enjoy : )

GO for Life! ™contact

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Broccoli Soup Recipe -Vegan, Paleo or Not this is a Nutritional POWERHOUSE

broccoli soupVegan, Paleo or not, here is a simple & tasty recipe for Broccoli Soup.

Besides being high in both soluble & insoluble fiber this Powerhouse is a rich source of •vitamin-C
•vitamin A
•iron
•vitamin K
•B-complex vitamins,
•zinc
•phosphorus
•phyto-nutrients
Broccoli contains a compound called sulfophane which  can block cartilage –destroying enzymes by intercepting a molecule that causes inflammation and may help to fight osteoarthritis.

Clean & simple with whole ingredients you can eat this anytime, it’s low in carbs, high in fiber, and nutrient dense too!

BROCCOLI SOUP RECIPE
serves 4-6

Ingredients
1 large onion, chopped (or shallots, which I prefer)
3-4 cloves garlic, minced
1 Tbls Coconut or olive oil
1 1/2 lbs broccoli florets
3-4 cups chix, veggie or no chix-chix stock ( your choice)
1/4 tsp ground nutmeg
Freshly ground black pepper
salt ( optional to taste)
cilantro (optional too)
Directions
Sautee onion & garlic in olive or coconut oil in a skillet for about 20 min on low heat til soft.
Meanwhile, in large pot bring 3 cups of stock to a boil with chopped broccoli
Reduce the heat & simmer 10-15 minutes or until broccoli is tender.
Put both mixtures in blender & puree til smooth.
Return to large pot and heat slowly.
Add 1/4 tsp nutmeg (be careful too much will mess it up)
add pepper & salt to taste (if Paleo, no salt)
for a more liquidy soup or to reheat add the remaining broth.
Garnish with cilantro for an extra kick

Soup is Good Food : P

GO for Life! ™jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

“The Healthy Show”

P& me wide[1]Q&A

We live in a multicultural society, and we are eating food from different cultures and countries. We also want to try the new gourmet restaurant or the new diet. Some people want to go vegetarian, but they get tired in the process…

HOW DO WE EAT HEALTHY with all this influence around us?

What will be your best advice to our audience?me full body

There are so many options today.. More than ever I Feel.   There’ s Paleo, Vegan, Low Carb, Low Fat , High Protien, The Ducan Diet, just to name a few…

The best advice I can give is to find a nutrition plan that works for you.  What might work for someone else may not be right for you.  Think of it as a way of life, NOT a diet. It’s something you will have to live with day in and day out. It requires Discipline.

The one thing that will work for everyone is to think WHOLE.   Lean Protein sources, healthy fats, fresh vegetables & fruits…organic whenever possible.  When eating complex carbohydrates stick to unprocessed sources like potatoes and butternut squash. Whole foods – means nothing processed.

photoHow did you become a nutrition specialist?

     When I began strength training, my trainer taught me that if I was going to be training hard I had to eat to supplement my training. That is eating the right food at the right time so I could see the results of what I was training for.  Working out alone just wasn’t going to cut it.   Eating right had to be integrated in the plan.  Soon it became a way of life and I improved with time as did my physique. I wanted to learn more so I went back to school and got certified.me cropped

Thank you Kiko Ricota & Mauricio Portillo  for the opportunity to appear on your show, Penelope Sosa for making it easy  & Valerie Girard for your beautiful make-up artistry.
I feel blessed.

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Rock Star Vegetable Does it Again (Faux Risotto Recipe)

risottoIn this weeks tip I share with you another cauliflower recipe that is nutrient dense & delicious ENJOY!

 

 

 

Squash & Asparagus Faux Risotto Recipe
1 cauliflower
2 medium yellow squash
6-8 asparagus spears
1c veggie broth (or any broth you prefer)
2 tbsp coconut oil
½ c onion, chopped
2 garlic cloves , finely minced
¼ c cooking wine (optional)
1 tbsp coconut butter
fresh basil
pepper to taste

DIRECTIONS

  1. Cut cauliflower into pieces, then lightly, very lightly steam
  2. Put in blender on chop setting for a rice like consistency,  (too much steam and blending will mush into a mash) …set aside
  3. In large saucepan, sauté onions & garlic in coconut oil over medium heat ( about 3-5 min)
  4. Stir in cauliflower (if adding wine add)
  5. Add broth, stirring often and wait for the mixture to absorb the broth before adding more ( about 15 min)
  6. Add squash & asparagus. Continue to stir until veggies are soft. (Add more broth if necessary)
  7. Remove from heat, add fresh basil & pepper & a dollop of coconut butter.

This is really good!

And check out the points on the ANDI guide for this recipe alone:

Cauliflower -295 points
Asparagus –234
Squash- couldn’t find yellow squash but acorn squash 444
Basil- 518

Almost Carb-free, grain-free, vegan, Paleo and Nutrient Dense too.

Buen provecho!

If you have any healthy recipes you would like to share please send them to me and I will blog them along.

GO for Life! ™

In peace, health & with much love,joycethumb

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

“Chia Seed” Recipe

jefitthumb2Chia seeds can be served in drinks or smoothies, sprinkled on oatmeal, salads or stirred into Greek yogurt .. it has a neutral flavor so it goes with anything

When soaked chia seeds take on a gel-like consistency and can actually be quite filling.

Because they hold water they’re great for keeping the body hydrated. Especially for athletes who need to stay hydrated.

Here’s a chia pudding recipe:
1/2-cup chia seeds
2 cups vanilla almond or coconut milk
Add cinnamon and stevia
Stir it up and
Refrigerate for 30 minutes

The texture will feel like a rubbery pudding.

Here’s a little treat I found at Whole Foods for when your on the go:chia pod

Enjoy!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Pumpkin Muffins & Protein Pumpkin Pancakes (Wheat & Gluten-Free)

For years I’ve been playing around with recipes trying to make healthier versions that would satisfy and remain tasty to the palate.  My mother had mastered this art after my dad’s heart attack when trying to prepare Cuban and Turkish culinary dishes that were heart healthy that my dad could and would eat.  She had a knack for bringing out the flavor in food without all the fat, and cholesterol that would clog his arteries and still feed him the food he loved to eat.

I love pumpkin muffins, and here is a version I can live with…

pumpkin muffin 2PUMPKIN MUFFINS  (gluten, wheat, & sugar free)

¾ cup almond flour
¼ cup coconut flour
¼ tsp pink Himalayan Sea salt
½ tsp baking soda
1 TBL cinnamon
½ tsp nutmeg
½ tsp ginger
dash cloves
1 tsp vanilla (or a little more)
3 TBL Organic Agave
¼ tsp stevia (can use honey if you don’t have a sensitivity to it….. I DO )
3 Eggs
1 cup organic roasted pumpkin

optional: stevia sweetened cocoa chips & unsweetened shredded coconut
1.preheat oven to 350 degress
2.In a bowl combine flours, salt, baking soda &    spices
3. Add pumpkin, stevia, agave, & eggs in blender & mix

  1. add dry mixture to wet mixture & blend
  2. put into muffin tins
  3.  top with stevia sweetened cocoa chips & unsweetened shredded coconut
  4. Bake @ 350 for about 22 minutes
  5.  Cool for 1 hour
  • they taste even better the next day

makes about 10 muffins
approx. 112 cal, 5.6g fat, 11.2g carbs, 7.6g protein

protein pumpkin pancakesPROTEIN PUMPKIN PANCAKES (wheat-free, gluten-free too)

3 egg whites
1 whole egg
1 scoop vanilla ISOPURE ( whey protein, This Is the brand I use)
Additional vanilla to taste (I am generous with vanilla)
Cinnamon to taste
Ginger to taste
2 tablespoons of coconut flour
Add half a can organic pumpkin
Add stevia sweetened cocoa chips

add a little almond or coconut milk for consistency

Best to cook on griddle

Top with sugar free syrup or real maple syrup

Please let me know how you like them.

YUMMM!

GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer