5-minute Healthy Banana Mug Cake

Happy friday everyone!

I know I know, it’s been a while… but life has been a little busy lately and I haven’t had time to blog as much. My house is under construction (which is driving me C R A Z Y), and my MBA classes are consuming almost all my free time. But better later than never, right? Now I’m back and I promise to come here more often.

If you follow me on Instagram you probably know I haven’t been able to cook as much and because of it, microwave as become my best friend. So today I decided to share with you this quick and healthy recipe that only takes few ingredients and a microwave!

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5-minute Healthy Banana Mug Cake

INGREDIENTS:

  • 1 smashed banana
  • 1 egg
  • 2 tbsp oats
  • 1 tbsp almond milk (or preferred milk)
  • 1/4 tsp baking powder
  • Cinnamon to taste

INSTRUCTIONS: In a mixing bowl, combine all the ingredients, and mix until well blended. Transfer the mixture to a mug, place it in the microwave for 2 minutes. Pick your (healhty) toppings and ENJOY!

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PS: My favorite toppings are peanut butter, honey and cinnamon, and dark chocolate chips!


Easy right? Please let me know what you think whenever you make it. And if you share an pic on Instagram, don’t forget to tag me so I can see it (@sheinafernandes).

Have a good weekend you’ll!

“Banana Bred” Americano Versão Saudável

Olá amores, tudo bem?

Como andam as coisas ai no Brasil? Aqui está tudo ótimo.. Meu MBA começou ontem novamente e eu nem acredito que já estamos quase em Setembro! Sério, o tempo está V-O-A-N-D-O!!!

Mas então, vamos falar de comida? Eu sempre gostei de bolo de banana ou o famoso “banana bread” aqui dos EUA, mas esse especialmente ficou TOP! Eu usei o mix do Kodiak Cakes com sabor de aveia e canela ao invés da farina integral. Com certeza deu um toque especial na receita e deixou o “banana bread” super macio e com sabor extra de canela que eu AMO!

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“Banana-Nut Bred” Americano na Versão Saudável

Ingredientes
  • 2 ovos
  • ½ xic. de óleo de coco
  • ⅓ xic. de mel
  • ¼ xic. de iogurte grego
  • 1 col. de chá de essência de baunilha
  • 1 xic. de banana madura (2-3 bananas médias)
  • 1¾ xic. “PROTEIN PACKED  – Cinnamon Oat” Kodiak Cakes mix ( pode usar farinha integral ou farinha de preferência)
  • Canela a gosto
  • 1 col. de chá de fermento em pó
  • ½ col. de chá de sal
  • ½ xic. de nozes picadas
  • Chips de chocolate amargo

Modo de preparo:

  • Pré-aqueça o forno a 180 graus.
  • Misture a farinha, canela, ferment em pó, sal, e reserve.
  • Em outra tigela misture bem os ovos, óleo, mel, iogurte, e essência de baunilha. Adicione as bananas, a mistura seca, e as nozes picadas.
  • Transfira a massa para uma forma de pão já untada e cubra a massa com chips de chocolate amargo e mais nozes picadas.
  • Leve ao forno por mais ou menos 55 minutos ou até passar no “teste do palito”. Espere esfriar por uns 10 minutos e sirva com um bom café passado!

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Dica da Sheina: Eu gosto de colocar fatias de “banana bread” na tostadeira e depois colocar pasta de amendoim por cima… Fica DEMAIS!


Uma ótima semana!
Beijos,
Sheina Fernandes

HIGH-PROTEIN PANCAKES

Happy Thursday everyone!

How is your week going so far?

Today I want to share with you a quick, easy, and delicious recipe that helps me A LOT when I am craving something sweet!

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This HIGH-PROTEIN pancake is a great option for breakfast or even a afternoon snack and can be topped with almost anything… fruits, nuts butter, honey, dark chocolate chips, and so on.


HIGH-PROTEIN PANCAKES

Ingredients:

  • 3 egg whites
  • 10g GLUTEN FREE oats
  • 1 scoop (16g) vanilla protein powder
  • 1 tsp cinnamon
  • 1 tsp Coconut oil
  • Natural peanut butter (optional)
  • Strawberries or preferred fruit 20629974_1868924643123033_1280545181_o

Directions: In a mixer or mixing bowl, mix the egg whites, oats, cinnamon, and protein powder. Heat a frying pan on low heat with coconut oil and once it get extremely hot, pour your pancake batter onto it. When you start to see bubbles, remove cover, flip the pancakes, and cover again for approximately 1 minute until both sides are golden brown!

Let your creativity go wild when choosing your toppings.. For this one I used strawberries, natural peanut butter, and  honey . Soooo good!


Xoxo,

Sheina Fernandes

Chocolate Zucchini Bread

Happy Thursday Everyone!

Hope you’re having a great week and are enjoying the summer so far!

Lately, I have been getting lots of fresh zucchinis from my friends (which I love by the way) so I had to start coming up with different recipes to use them all! I did zucchini noodles, roasted zucchini, and so on. But my favorite one so far was the “Chocolate Zucchini Bread” I did last weekend! It was super moist, tasted just like a traditional chocolate cake, and much healthier.

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CHOCOLATE ZUCCHINI BREAD

Ingredients:

  • 4 cups grated zucchini
  • 2 1/2 cups Whole wheat flour
  • 1 scoop @furtherfood
  • 1/2 cup unsweetened cocoa
  • 2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 cups light brown sugar
  • 2 eggs
  • 1/3 cup coconut oil
  • 1/2 teaspoon instant coffee
  • 1/2 teaspoon almond extract
  • 1/2 teaspoon vanilla extract

Directions: whisk together flour, cocoa, baking soda, salt, cinnamon and set aside. In a different bowl eat sugar and eggs, add melted butter, instant coffee granules, almond and vanilla extract. Stir zucchini into sugar egg mixture, and add it into the flour mixture. Divide batter into 2 pans and bake for 40 minutes at 350°F.

Tip: Warm the bread for a few seconds and add PB on it. Sooo good!


Hope you enjoyed it! Tag on Instagram if you ever make it 🙂

Love,

Sheina

Low-carb Tuna Balls

Hello loves! How is your week going?

Hope you had a great Memorial Day Weekend!

I got to go to Cody, NE with my American family and I had a BLAST ! On Saturday I got to spent part of my day at the rodeo, on Sunday we had my american grandma’s 90th birthday party, and on Monday morning we spent time at the family’s ranch as they were doing branding. Such a fun and much needed long weekend!

Anyway, I am sure we all ate while more than we needed over the weekend so, I decided to share with you a old and delicious “low-carb” recipe!

It is delicious, healthy, and super easy to make!


Low-carb Tuna Balls

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Ingredients:

– 80g finely chopped cooked broccoli

– 60g light tuna

– 10g flexseed grounds

– Seasonings (I used pink salt and oregano)

Directions: Stir all ingredients together in a medium bowl until thoroughly mixed. Cover it up and place in the refrigerator for at least 30 minutes. Once chilled, roll it into small balls, and bake them on a preheated oven at 425°F for 25 min or until “golden”.

** It makes around 3 medium size balls.


Hope you enjoyed! Don’t forget to tag me on your pics if you ever make them..

Xoxo,

Sheina Fernandes

LOW CARB PANCAKE

Good morning! How are you?

Hope you had a great Easter!

I loved my Sunday… I got to spend some quality time with my American family and friends, we had a delicious “country style” lunch with a homemade cheesecake and easter cupcakes for dessert, played outside games, died eggs, and enjoyed the beautiful and peaceful day out in the country!

I do believe that being healthy is living with BALANCE and that we need to treat ourselves sometimes WITHOUT NEUROSES… I enjoyed every bit of that homemade cheesecake with a strong and warn Brazilian coffee, which was worth every single calorie!!

And to help us to get back to our healthy eating routine, today I am going to share with you a LOW CARB pancake recipe for a delicious breakfast or even snack.


LOW CARB PANCAKE

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Ingredients:

  • 3 eggs whites
  • 10g flaxseeds flour
  • cinnamon to taste
  • Coconut oil
  • Natural peanut butter
  • Red berries or any fruit of your preference

First, whisk the egg whites until they become frothy. Now add the flaxseed flour and cinnamon, and whisk the egg whites for few more seconds. Transfer the mixture to an coconut sprayed skillet in medium heat and flip the pancake until both sides turn to a golden color. Lastly, spread peanut butter on the pancake and top it with the red berries.

TIP: serve it warm and enjoy with a freshly brewed cup of coffee!


Please let me know if you try the recipe and feel free to tag me in your pics on Instagram (@sheinafernandes). I will love to see how they turn out 🙂

Wishing you a great week!

Kisses and hugs,

Sheina Fernandes

AVOCADO SPINACH TOAST

Hey guys! How is your week going?

Well, I have been busy wrapping up my last accounting assignments for my first MBA class. But the good news is the Spring One is over and now and I get to enjoy a week off before Spring II classes are back.

Now lets talk about some yummy and healthy food, shall we? Last weekend I tried this new AVOCADO SPINACH TOAST recipe. It turned amazing and I want to share every delicious piece with you!

The AVOCADO SPINACH TOAST  is very nutritive and can be served in almost any meal..PS: if you are in a low carb diet, you can turn it to a egg avocado salad and just eat without the bread!


AVOCADO SPINACH TOAST

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Ingredients:

  • Pink salt
  • Pepper
  • 1 poached egg
  • 1 cup spinach
  • 5 grape tomatoes
  • 1/4 diced avocado
  • 1/2 apple cider vinegar
  • 2 tbsp Olive oil
  • 1 slice whole wheat bread or gluten free

Directions: Mix the spinach, tomatoes, avocado, vinegar and olive oil in a bowl. Put the salad on top of the toasted bread , place the poached egg on top, add dash of pink salt and pepper and ENJOY.

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Super easy right?

I really hope you liked! Let me know if you try to make it 🙂

Have a great rest of the week!

Sheina

LET ME KNOW YOUR THOUGHTS!