Flourless Chocolate Berry Protein Bars

Flourless Chocolate Berry Protein Bars

It has been a while since I posted any recipes so this post was long overdue. In most of my recipes, I like to experiment with various gluten-free flours like buckwheat, oatmeal, or quinoa. This time, I decided to switch it up a bit and ditch the flour altogether and see what happens. Instead of flour, I used a can of garbanzo beans. Like most legumes, they are very high in protein and fiber. Garbanzos contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value (DV)! Here is what you need for these protein flourless bars:

• 1 can boiled garbanzo beans (unsalted)
• 3 Tbs coconut oil
• 1 cup almond milk
• 1 egg and 1 egg white
• 1 cup almond meal (I used my Magic Bullet to grind a cup of almonds)
• 2 scoops chocolate protein powder
• 5-6 tbs cacao powder (unsweetened) 
• 1 ts baking powder
• 1 ts cinnamon
• 1 ts stevia
• 1 ts vanilla 
• 1/2 cup frozen berries 

I started by using my Magic Bullet blender to grind the garbanzo beans. I added the almond milk to the beans to make it easier to blend into a smooth paste. Then I added the eggs and blended it again. Poor the garbanzo/almond milk/egg mix to a mixing bowl. Add the stevia and vanilla followed by the remaining dry ingredients. I used a fork to mix everything (no need for a blender). Once I got the consistency of a cake batter (If it's too thick, add some more almond milk. If it's too runny, add more almond meal), I poured it into a greased pan. I topped it off with a cup of frozen berries. Bake at 350 degrees for 20mins.

These turned out sweet, chocolaty, and delicious...in my humble opinion. :) I hope you like them too!

Energy Quinoa Protein Bars

Energy Quinoa Protein Bars

I have been wanting to experiment with baking with quinoa. To ease into it, I baked protein bars with cooked quinoa. This grain-like seed has been gaining some popularity in recent years and apparently it was what the Incas ate back in the day :) Although it cooks and tastes like a grain, quinoa is closely related to spinach and beets. It is a superb source of protein. So naturally, I had to add it to one of my protein recipes.

I decided to go with bars vs muffins this time, although if you prefer the muffin form, you can certainly stick with that.

Ingredients:

• 1/2 cup of  oatmeal flour (grind oats in blender)
• 1/2 cup of buckwheat flour (grind buckwheat in blender)
• 4 egg whites 
• 1/3 cup of almond butter
• 2 heaping scoops of chocolate protein powder 
• 1/3 cup of coconut oil (melted)
• 7-8 tbs unsweetened cacao powder 
• 1/2 cup of almond milk (you could also use coconut milk) 
• 2 ts of liquid stevia (you can add more if you like it sweeter)  
• 1 cup cooked quinoa
• 1 ts baking soda 
• 1/2 ts baking powder 
• 1/2 cup unsweetened coconut flakes 
• 1/2 cup chopped walnuts to sprinkle on top

 Mix the dry and wet ingredients separately, then blend them together until you get the right (cake batter) consistency...Feel free to add more almond milk if you feel like the mixture is too thick...whatever gets you to the right consistency. Spray some olive oil on your baking pan and then pour the batter. Top it off with the chopped walnuts. Bake for 20-25mins at 350 degrees. Enjoy! 

P.S.: Love these as a pre-workout snack. They will fuel your workout and keep you satisfied and full for a long time. :)  

Buckwheat Protein Muffins

Buckwheat Protein Muffins

Here is another one of my protein baking experiments. This was my first time baking with buckwheat flour, although I grew up eating buckwheat regularly(It is a very popular breakfast in Russia). I was a bit nervous because I had no idea how long you have to bake it and how it would taste baked...Well, it turns out it's not that different from other flours, in terms of baking time. You can definitely taste the buckwheat though, so if you are not a fan of the taste, you probably won't like baking with this flour either.

This recipe is great for breakfast or as a pre-workout snack. Here is what you need:

• 1 cup of buckwheat flour (I made my own flour by grinding a cup of buckwheat in my Magic Bullet) 
• 6 egg whites 
• 2 heaping scoops of chocolate protein powder 
• 2 tbs of coconut oil 
• 7-8 tbs unsweetened cacao powder 
• 1/2 cup of almond milk (you could also use coconut milk) 
• 2 ts of liquid stevia (you can add more if you like it sweeter)  
• 1/2 cup chopped walnuts (or any other nuts you have in your pantry) 
• 1 ts baking soda 
• 1/2 ts baking powder 
• 1/2 cup unsweetened coconut flakes 
• 1/2 cup of plain yogurt (Greek yogurt is great for baking but I used my mommy's homemade plain yogurt)
• 3 tbs of ground flax seeds
• 2-3 strawberries cut into small pieces (to top the muffins once you pour the mixture into the muffin tins) 

Mix the dry and wet ingredients separately, then blend them together until you get the right (cake batter) consistency...Feel free to add more almond milk if you feel like the mixture is too thick...whatever gets you to the right consistency. Spray some olive oil on your muffin tins and then pour the batter into them. Place 3-4 small strawberry pieces on top of the muffins. Bake for 20-25mins at 350 degrees. Enjoy! 

P.S.: Let me know how yours turn out and if you did anything to modify them :)

Ball Pike-ups

The ball pike-up is one of my favorite exercises. It's mainly for your core but it also works on your shoulders, back, and even your glutes! It is considered somewhat advanced because it requires solid core strength and stability....but you won't know if you can do it unless you try it, right? So, I suggest you give it a try! :)

1. Get your stability ball near you
2. Place your hands on the ground in a plank position (like you are about to do a push-up)
3. Now, place you feet, ankles, and part of your shins resting on the ball (as in the first pic above)
4. Holding the plank position with your feet on the ball is a great exercise in itself, so if you are not ready to pike up, just hold this position for 30-60 seconds (count as one rep)
5. When your body is completely flat and parallel to the ground, start bringing your booty up to the sky and simultaneously rolling the ball closer to you. (Pic 2 above)
6. Once you've reached the highest point you can go, slowly roll back to your starting plank. That counts as one rep.
7. Do 5-10 reps for 3-4 sets. 
8. Enjoy!

Mini Crustless Quiches

Crustless Quiche with Feta and Kale

Here is another great on-the-go, protein-filled snack. It is particularly great to prepare in advance of mornings when you know you won't have enough time to cook breakfast, as these can be easily refrigerated and then just pop them in the microwave for a few mins for a quick breakfast or snack. Since I usually work out in the evenings, these are the perfect pre-workout snack for me.

Ingredients

• 1 1/2 cups chopped veggies (The combination varies each time for me. It is usually dependent on what veggies I have in my fridge at the time. This time I used a combination of: shallots, green bell pepper, and kale)
• 1 tbs olive oil(to saute the veggies. This step is optional. If you are feeling lazy, you can literally put the chopped veggies in the muffin tins and cover them with the egg mixture. But I think, sauteing the veggies, really brings out their flavors more)
• 5 large eggs 
• 5 egg whites (I switch this ratio every time too. Sometimes it's all egg white, sometimes is a combination of the two. I think adding at least 2-3 egg yolks makes the recipe better)
• 1/2 cup Bulgarian feta cheese (If you don't have Bulgarian feta, you can use Greek...but I have to tell you, Bulgarian feta is the best in the world! It's the perfect combination of creamy and salty...Yummy! Yes, I might be a bit biased because I am half Bulgarian and grew up on this but still! Try it, you will agree!)
• 1/2 cup Plain Yogurt (I am lucky to have a mommy who is super crafty, among other things, and regularly makes homemade yogurt, but if your mom did not make any for you, you can just buy some Greek style yogurt)
• A pinch of paprika and black pepper

Instructions

1. Preheat oven to 375 degrees and lightly oil muffin tin (for 10-12 quiches).
2. In small skillet over medium heat, add 1 tbs olive oil and your veggies of choice and saute for about 5 mins.Add the kale last and only cook for about a min.
3. In medium bowl, add eggs, feta, and yogurt. Whisk ingredients until blended.
4. Add the spices (paprika, black pepper or anything else you like. I do not recommend adding salt because the feta cheese is already adding saltiness).
5. Add the sauteed veggies to the egg mixture and stir. 
6. Fill the muffin tins about 3/4 full. (While baking, the mixture expands a bit.
7. Place in oven and bake for about 20 minutes (until eggs are set and fully cooked).
8. Let cool for about 10 minutes.
9. Run a small (butter) knife around the quiche to loosen and remove.
10. Eat a couple, then go have a nice workout!!

ChocoCoco Protein Muffins

ChocoCoco Protein Muffins

Here goes my first recipe I would like to share with you. These ChocoCoco Protein Muffins have nothing but good-for-you ingredients. They are a perfect snack pre- or post-workout, and even for breakfast. When you see the ingredients, you will know why. They taste like they are really bad for you, when in fact they are GREAT for you! :) Enjoy!

1 cup of oat flour (ground oatmeal)
4-5 egg whites
3 tbs almond butter
1- 1/2 scoops of chocolate protein powder
1 tbs of coconut oil
7-8 tbs unsweetened cacao powder
1/2 cup of almond milk (you could also use coconut milk)
2 ts of liquid stevia
1/2 cup chopped almonds (or any other nuts you have in your pantry)
1 ts baking soda
1/2 ts baking powder
1/2 cup unsweetened coconut flakes
1/2 cup of greek yogurt. 

I mixed the wet and the dry ingredients separately and then using a blender, slowly added the dry ingredients to the wet mix. Once I poured the mixture into the muffin tins, I sprinkled some more coconut flakes on top. I baked them at 375 for 12-15mins.

The Purpose of This Blog...

Sozopol, Bulgaria | Summer 2012

Hello! :)

Let me start my first blog by introducing myself. My name is Sonya Ruzheva. I am 30yo and live in sunny San Diego. For the last 6-7 years, I have been working in the Public Relations (PR) industry but prior to that, I was a professional Ballroom/Latin dancer and instructor for years.

Dancing was part of my life since I was a little girl and my mom took me to my first dance competition. I was so fascinated by the glamor of the dresses, makeup, bodies, and overall confidence of the dancers that I immediately asked to be enrolled in a dance school. So, from the age of 10, I was physically active on a daily basis, whether it was dance practice, show, or a competition. I never had to specifically think about exercising because I already was, just by doing what I loved so much.

When I made my career change and decided to enter the world of PR, I was faced with a dilemma.... how do I stay fit and active when I do not have an upcoming show or a competition to prepare for...I don't even have a dance partner anymore. I was still teaching dance occasionally but that just was not enough. Now what?!

For about a year, I did not know what do with myself, I just focused on finishing college and did not exercise at all. Well, I did not like how that made me feel physically at all. I knew I had to find a new way of staying active and taking care of my body. I started by taking Pilates classes and really enjoyed that. I felt like I could relate to it better because of my background in dance. Both share a similar focus of a strong core. Then, I thought I need to switch it up a bit and started taking group weight training classes. I really liked those and thought they were educational. But I was still "scared" of working out on my own with weights at the gym.

Then, I met my now-fiance, Miguel. He happened to be a professional athlete and someone who was also keen about staying healthy through fitness and a clean diet. Sharing that interest has been a huge plus to our relationship. He has taught me a lot about weight lifting and has completely changed my opinion about women and weights.

Since then, I have been trying to educate myself on what's best for my body. What is a clean diet? What is healthy? What exercises work for me and what don't. This brings me (finally) to the purpose of this blog. I often get asked about what I am doing to stay fit. What do I eat? What types of exercises I do? Well, this is what I am hoping to achieve with this blog. I will be posting healthy recipes that I make (there will be lots of protein in everything :) ) and also exercise/fitness tips. I will also do product reviews and share favorite fitness products. If there is anything in particular that you are interested in, please let me know and I will try to address it in my upcoming blogs.

I will also try to keep my future blog posts much shorter.