Avocado Chocolate Pudding – Video Recipe

***Disclaimer #1: I was not going to post this yet because I wanted to put up an exercise demonstration instead.  Unfortunately, YouTube is taking a LONG time to process that video.

***Disclaimer #2: I usually put 1 Tbsp. of Vanilla Extract and 1 tsp. of Cinnamon in this recipe as well, but I had run out of the vanilla extract and totally forgot to put the cinnamon in until after I had already edited the video.  You can just as easily sprinkle the cinnamon on top when you serve it.  I’m REAL big on cinnamon, but that will be the subject of another article coming soon…

…now for the article…

After much interest  from my clients, I’m finally posting my recipe for Avocado Chocolate Pudding. I originally found the basis for this recipe online somewhere and after thinking about it for a while, I figured out how to reduce the amount of sugar (Maple Syrup) and to increase the protein content while still maintaining a smooth, chocolate-y texture and flavor.

For this recipe you’ll need the following:

2 – ripe, peeled pitted and diced avocados – medium sized
1/2 cup pure maple syrup – light amber
1/2 cup unsweetened cocoa powder
3/4 cup Syntha-6 Chocolate Peanut Butter protein powder
1 1/2 cups unsweetened vanilla almond milk
1 Tablespoon Vanilla Extract (optional)
1 Tablespoon Cinnamon (optional)
Pinch of Sea Salt

In a blender add the ingredients in the order listed.  This will make the blending process easier.  Once everything is in the blender, start pulsing until the mixture starts to fold into itself.  You’ll need to use a spatula to scrape down the sides of the blender to loosen any dry powder and get it to move down into the stream.

You’ll see when you have a nice, smooth, consistent texture.  Empty the contents of the blender either into a large bowl or individual serving cups, cover and chill.  If you’re in a hurry, you can eat it as soon as it comes out of the blender!

This is actually a very healthy dessert.  The avocados provide healthy fats as well as a good amount of fiber.  The cocoa powder is naturally high in antioxidants and is reasonably low in calories.  The protein powder helps make this a power snack as well by providing high quality protein, branch chain amino acids and other beneficial nutrients.  The almond milk is low calorie as well and provides gluten free protein to boot.

Maple syrup is still a sugar, but we’ve been able to reduce the amount used in the recipe by half since the protein powder has it’s own no calorie sweetener.

I normally put vanilla extract and cinnamon in as well, but some people don’t like the additional flavor.  You can add or delete according to your tastes.

This is a dessert that you don’t have to be ashamed of as well as being delicious! Give it a try and let me know how you like it.

Stay Fit Forever!
Tony

Hummus Deconstruct – Video Recipe

hummus

OK,

Today we take traditional hummus and do a little tweaking to make it a whole lot healthier for our purposes while keeping a creamy texture and tangy flavor.

The recipe calls for:

1 – can Garbanzo beans/Chick Peas, drained and rinsed
2 – Tbsp. Olive Oil
6 – Tbsp. Lemon or Lime Juice
2 – Tbsp. Chia Seeds (left to soak in 6 oz. water for 10 min.)

Season with:
Garlic Powder
Mrs. Dash
Cayenne Pepper

By using the chia seeds, we’ve effectively reduced the fat content of the recipe by 26 grams, or basically 240 calories… ALL FROM FAT!!

Plus we’ve added Omega 3’s and Omega 6’s as well as an additional 4 grams of protein and 8 grams of fiber in just TWO TABLESPOONS of this stuff!

Try it out and let me know what you think.

Tony

Video Recipe – Avocado Tuna Lime Spread

I wasn’t going to post again until tomorrow but I got hungry for something different and decided to break out an old recipe for something super healthy, quick and easy.

Ingredients:

10oz. Albacore White Tuna in water

1 – large avocado, peeled, pitted, and quartered

1 – heaping Tbsp. Greek Yogurt, skim ( I prefer the Fage brand, it’s EXTRA creamy!)

4-5 tsp. lime juice

Season with:

Garlic Powder

Mrs. Dash

Cajun seasoning

I hope you try this, it’s really easy to prepare and makes for a refreshingly light meal that really serves up the protein and healthy fats while being extremely low in carbs.

Eat Fit Forever!

Tony

Recipe – Tony’s Chocolate Peanut Butter Greek Yogurt Mouse

OK, here’s one of my favorite quick and easy recipes that can be used anywhere from breakfast, to a midmorning or afternoon snack:

yogurtmousse

This is an EASY one, but delicious all the same. You’ll need the following:

  • 1 cup      Fage Greek Yogurt – 0%
  • 1 scoop      Syntha-6 Chocolate Peanut Butter Protein Powder
  • 1 tsp.      ground cinammon (optional)

In a good sized, deep bowl, add the yogurt first and spread it out. Next, add the scoop of Syntha-6 into the center. With a large spoon, slowly fold the protein powder into the yogurt. At first it will look like it doesn’t want to blend, but be patient and work it in. Soon it will be really CREAMY!!

Next, add in the cinammon and continue to stir until smooth. That’s it! You now have a deliciously healthy snack, or for that matter, small meal replacement that has the following nutritional breakdown:

Calories: 330 Protein: 45gms Carbohydrates: 24gms. Fats: 6gms.

For extra Omega-3’s and fiber, you can stir in a Tblsp of Chia Seeds. This will give it a little crunch as well! Let me know if you try it and your thoughts.

Hope you enjoy it, I know I do!

Fit Forever,

Tony