Coconut whipped cream

I made some Banana Pumpkin Chocolate chip muffins two days ago and there were a couple more left today. I wanted to jazz them up a bit, because honestly I was in the mood for a cupcake (true story). But, cupcakes really aren't a staple in my lifestyle, so I decided to make a healthier version of a cupcake, and made up a quick batch of coconut whipped cream to put on top of my healthy muffin. It was simply divine and I highly recommend you doing the same the next time you make up any of my muffin recipes.

Here are step by step instructions on how to make coconut whipped cream.

There are many brands of canned coconut milk out there, but this is my favorite one. It's non-GMO and organic and it whips up very nicely. It's imperative that you buy the full fat version and NOT the light version.

Place the unopened can in the refrigerator and let it sit overnight. I actually had this can in the fridge for over a week in anticipation of making some whipped cream at some point.

When you are ready to make the whipped cream, remove the can from the refrigerator and flip it upside down. The reason for this is because while the coconut milk is in the fridge it will separate. The coconut milk liquid will fall to the bottom and the hardened cream will be hanging out at the top. Simply pour the liquid into another container and save it for another use. I put it in a lidded container in the fridge and use it added to my smoothies. Delicious!

 

Scoop out the hardened cream from the can and place in a bowl to be whipped up.

I added 1 tsp of vanilla and 1 tsp of pure maple syrup to the bowl before mixing on medium speed for approximately 2 minutes with a hand mixer. (Other alternatives you could add to the cream would be cinnamon or liquid stevia for example.) 

Here is your yummy finished coconut whipped cream!

Really kicked my muffin up A LOT and curbed my sweet tooth with no problem at all!

Have a YUMMY DAY folks!!!

Be Fit! Be Healthy! Be Inspired!

~Debbie

Copycat Pecan Pie Larabars (Laraballs)

I really like pecan pie larabars. When I looked on the ingredients and saw there were only three (pecans, almonds and dates), I did what I always do.....made my own. Super easy and the perfect treat when you are craving something a little sweet and nutty. I made mine into balls instead of bars simply to keep it easy. Enjoy!!


It's just this easy........
Take 14 Medjool dates (pitted), 1 cup of pecans and 1 cup of almonds and process them all together in a food processor.  Roll them into balls and store in the refrigerator for a quick sweet and nutty (like ME!!! Bad pun......) pick me up!!!

This will make between 12 and 15 balls depending on the size you want.

Be Fit, Be Healthy, Be Inspired!
~Debbie

Banana Pumpkin Chocolate Chip muffins

While my Banana Oatmeal breakfast muffins have taken off on Pinterest over the past two years, reaching almost 800,000 pins (crazy I know), my Pumpkin protein muffins have always been my personal favorite.  Today I decided to take the best of both worlds and create a new muffin recipe combining these two favorites. I'm pretty sure that right here, and right now, I have created THE PERFECT MUFFIN, free of refined sugar and flour. Make these and see for yourself.

Be Fit, Be Healthy, Be Inspired,
~Debbie

Ingredients:

2 1/2 cups old fashioned oats (use GF oats for this recipe for GF diet)
1 cup plain 0% fat Greek yogurt
1 cup canned pumpkin
1 ripe banana
2 eggs
1/2 cup honey
2 tsp. baking powder
1 tsp. baking soda
1/4 tsp. salt
3 tsp. cinnamon
1 tsp. pumpkin pie spice
Dash of nutmeg
2 TBSP ground flaxseed
1 tsp. vanilla
1/4 cup dark chocolate chips (optional but recommended)


Instructions:

Preheat oven to 350 degrees.

Spray muffin tin with non-stick cooking spray or line 12 muffin tins with muffin liners. If you use liners, make sure to spray the liners with a bit of non-stick cooking spray as well, as these muffins tend to stick a tad bit.

Place the oats in the food processor and process for about 20 seconds. Add remaining ingredients (minus the chocolate chips if using) to the food processor.

Process until everything is mixed together, about 30 seconds.

After processed,at this point, you can add in approximately 1/4 cup of dark chocolate chips to the batter before placing batter into muffin cups. I highly recommend this step :-)

Divide batter among liners, about 2/3 the way full and bake for 18-20 minutes. 

Let muffins cool in the pan on a wire rack for about 15 minutes, then remove from the muffin pan and continue to cool.

Muffins can be stored in an airtight container for a day or two and then placed in the refrigerator or put into a freezer bag and frozen for snack time on a later day. (I do love snack time.......) 

This recipe yields about 15 muffins.

Bench and Dumb bell workout

Full body circuit when you're short on time. All you need is a bench and some dumb bells. Go through the circuit 3-5 times, but shoot for at least 30 minutes to get the full effect of the workout.

10 Burpees with overhead press
10 step ups with  knee drive (each leg)
12 leg raises with tailbone lift on bench
20 Spiderman hops
10 plank rows (each arm)
10 squat overhead presses
10 decline push ups

February 2014 Abs Challenge

Last February I put together an abs challenge, so I wanted to put another one together this February. This challenge was designed to be a great addition to anyone's existing daily workout, as I have you only doing one round every day. Now that said, it's also ideal for the beginner who is just starting their exercise journey.

I hope that you enjoy the challenge and can keep up with it 6 days a week!  Please feel free to pin away and SHARE with your friends through Facebook and Twitter. While you are there, don't forget to follow me as well at Fit and Healthy with Debbie Reichert and you can find me on Twitter here and Pinterest here.

Below is a quick preview of the exercises that are included in this month's challenge.

Push ups

Note: If you are currently not able to do a full push up on your feet, please simply go down to your knees until you build up enough strength to do a full push up on your feet

Bicycles and Boat Crunches

Plank

Have a fantastic February my fit friends!!!

In Good Health,

Debbie