The one thing that we love more than fitness and nutrition at FIT CHICKS Academy is when we see our students and grads in the Fitness & Nutrition Expert Program (FNE) creating their own fierce workouts and healthy recipes.
Today we are PUMPED to share this recipe for you from soon to be Certified Fitness & Nutrition Expert Claudia Rulli because not only is it a healthier, chick approved revamp from a family favorite, but you can’t even tell they are packed with nutrition because they are sooo delicious!
Claudia created this recipe for one of the assignments in the Nutrition Module of the FNE program, and we are thrilled to introduce Claudia, share her story, and this delicious recipe with you. Take it away!
“I decided to take the FNE program because I wanted to embark on a new career path that involved helping women like me, to change their mindset about themselves, nutrition and fitness. I want women to embrace these changes as a lifestyle change.
I began researching fitness programs and I found that either I wasn’t satisfied with the programs that were being offered or they were out of my price range. That was until my sister passed along The Fit Chicks Academy’s Fitness and Nutrition Expert Program that she found on Facebook. I read the FNE brochure, attended the webinar hosted by Amanda and spoke to her about my concerns, and fears that I had. After all that, I knew that Fitness and Nutrition Expert Program was the program for me.
I will be part of the graduating class of March 2018 and I feel that this program has been such an amazing ride for me. I have learned so much professionally and personally.
I feel that I grew so much as a person, and I am ready to impart the knowledge that I have learned to women who are struggling and are tired of being on the same roller coaster of the dieting world.
I plan to start my own wellness business, that is geared towards helping women shift their mindset towards a healthier lifestyle change and turn away from their bad habits; finding positive, sustainable ones.
I will be offering personal and semi- private training, Boot Camps, and nutritional coaching with the focus that this is a lifestyle change, not a short-term solution. I want women to feel that regardless where they are starting at, they are beautiful and that making the changes towards their lifestyle one step at time is plausible. When they choose to change their mindset, the rest will follow.”
CHOCOLATE BANANA SQUARES
I love chocolate. I have always had a soft spot for chocolate.
Chocolate has always been my go to when I am happy, sad, mad, or whatever emotion I am feeling at the time. Give me an excuse to have chocolate and I will take it.
This recipe was inspired by The G.I. Diet. I love brownies because they are so moist and most importantly, full of good chocolatey goodness. I chose Young Living Einkorn Flour because this flour hasn’t been processed or modified.
This flour has very low gluten levels, which makes it easier to digest Dark chocolate has amazing benefits – it provides better cognitive functioning, it’s a free radical fighter, and a cancer fighting food to name a few.
I’ve included bananas in this recipe because they are a powerhouse fruit. Bananas provide you with energy, are loaded with essential vitamins and minerals, and they also help with your mood .
When you put all these ingredients together you have a power bar full of real food goodness. I find these squares are great especially when you get those chocolate cravings.
You can take one or two with you for a snack, or use it for an after workout treat. The great thing is, these squares have all the essential complete in 3 (protein, fibre and fat) goodness that you need to ensure that your glucose levels stay stabilized.”
PREP TIME: 20 minutes
COOK TIME: 45 minutes
• One can (540 ml) black beans
• ½ cup of unsweetened coconut milk
• 1 ripe banana
• One egg
• ¼ apple sauce
• 1 tbsp of vanilla
• Protein Powder (1 scoop)
• ¾ cup of Monk Fruit sweetener
• ½ cup of Young Living Einkorn Flour
• ½ cup unsweetened cocoa powder
• 1 tsp baking powder
1. Preheat the oven to 350 F
2. In a food processor, puree the following wet ingredients until smooth: black beans, banana, coconut milk, egg, apple sauce, and vanilla.
3. In a large bowl, combine the following dry ingredients: protein powder, monk fruit sweetener, flour, coco powder, and baking powder.
4. Pour the bean mixture over the flour mixture. Stir to combine.
5. Line the baking pan with parchment. Scrape the batter into the pan.
6. Cook for 45 mins. To ensure that the mixture is cooked, use a fork or toothpick and pierce the mixture. If the fork or toothpick are clean, it is done.
7. Cool the mixture. Once the mixture is completely cool, cut it up into squares.
8. Put the squares into a container and refrigerate overnight.
9. This will last for 5 days in the fridge, although I find they are gone before then. You can also put them in an air tight container and you can store them in the freezer. They will last up to a month in the freezer.
TIPS TO ALTER IN LIEU OF A DIETARY RESTRICTION
• You can swap the egg for flax seeds.
TIPS TO SUB AN INGREDIENT TO ALTER THE RECIPE
• You can substitute unsweetened coconut milk for the following: unsweetened almond, milk or unsweetened cashew milk. Pretty much any unsweetened milk substitute you prefer will do.
• You can substitute Einkorn Flour for the following: oat and kamut. If you do choose either oat flour or kamut, it will take 30 minutes for the mixture to cook.
• You can substitute Monk Fruit sweetener for coconut sugar or honey. Note: the caloric count will change. I choose Monk Fruit sweetener because it doesn’t raise your glucose level or raise the calorie count.
• Protein Powder – you can use any protein powder you like. I use LeanFit Complete Green plant protein.
• The squares are best eaten when they are cold. To speed up the process, you can put them in the freezer for an hour. Just remember to take them out 😉
• If you put the squares in the fridge when they are warm, they will produce condensation. It is best to have the squares completely cooled off before placing them in the fridge to avoid a wet container.
TOTAL CALORIES PER SERVING: 95 calories
TOTAL SERVINGS: 8
MACRONUTRIENT BREAKDOWN PER SERVING:
- Protein: 1 g
- Total Fat: 6 g
- Total Carbohydrate: 23 g
- Dietary Fiber: 5 g
Thank you so much for sharing, Claudia!
PS Do you want get CERTIFIED as a Fitness & Nutrition Expert? Our 2018 Spring Program of the Fitness & Nutrition Expert program starts March 28, so download our program brochure here and learn how you start to create your dream life, health & career!