Healthy Pumpkin Spice Cookies (gluten free)

Happy Friday everyone!

Hope you had a great (cold) week and have fun things planned out for the weekend. Life has been a little busy with school, work, getting ready to move to a new place, and everything else in between! But I can’t complain at all… Life is GREAT!

Anyway, today I want to share with you a new recipe I tried last week and was a total hit (I have done it 3 times already lol). These cookies are protein packed, nutrient-rich, and DELICIOUS!


Healthy Pumpkin Spice Cookies

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Ingredients:

  • ¼ cup coconut oil, melted
  • ¼ cup honey
  • 1 cup rolled GF oats
  • 1 cup GF quick oats
  • ⅔ cup unsweetened, dried cranberries
  • ⅔ cup pumpkin seeds
  • ¼ cup ground flaxseed
  • 1 teaspoon pumpkin pie spice
  • ½ teaspoon sea salt
  • ½ cup pumpkin puree
  • 2 eggs, beaten

Directions: 

  1. Preheat oven to 350 F.
  2. In a separate bowl warm the coconut oil and honey.
  3. In a large bowl combine the oats, cranberries, pumpkin seeds, ground flax, pumpkin pie spice and salt. Add the pumpkin puree, eggs and warmed coconut oil and honey. Stir until fully combined.
  4. Drop scoops of the mixture onto a cookie sheet and bake for about 20 minutes or until edges are lightly browned. And like always… Serve the cookies warm  and with a good cup of coffee 🙂

These cookies are great option for snacks and on-the-go breakfast!

**This recipe makes 11 cookies.


Love,

Sheina

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!

Healthy Sweet Potato Fudge Brownie

Hello loves!

How is everybody’s week going? My week is going great: working, spending hours on my projects for my MBA class, and of course trying new healthy recipes in my spare time!

Now it is time to talk about some yummy food. Are you ready to learn how to make the best (and easiest) healthy brownie EVER???  Continue reading “Healthy Sweet Potato Fudge Brownie”

Healthy Avocado Banana Muffins

Happy Thursday everyone!

Hope you’re having a great week so far… I have been crazy busy with my MBA and even though I only go to class on Tuesday’s night, it feels like I’m always working on different assignments and projects! Like NEVER ENDING… But I guess being busy in grad school is a good thing, right?!

Anyway, I didn’t come here just to talk about my classes. I came here to share a super YUMMY recipe that I’m sure you will LOVE (specially if you’re an avocado lover like me)!

Are you ready for this?


Healthy Avocado Banana Muffins

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Ingredients:

  • 1 ripe banana
  • 1 avocado
  • 1/2 brown sugar
  • 1 tbsp honey
  • 1 egg
  • 1 tsp vanilla extract
  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 1 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1/2 cup almond milk

Directions: Beat the ripe banana, avocado, sugar, and honey with mixer until combined. Beat in the egg and vanilla extract. Sift in the wheat flour, oats, baking powder, cinnamon, baking soda, and salt; beat until combined. Add almond milk and beat again until smooth. Divide the batter into 12 muffin cups and bake at 400°F for 20 minutes or until they pass the “toothpick test”.

Sheina’s tip: Cool the muffins for a few minutes in the pan, then serve them warm along with a freshly brewed coffee… It s the perfect combo FOR REAL!


I hope you enjoyed.Stay tuned for more healthy and yummy recipes!

Love,

Sheina Fernandes

HEALTHY Banana-Nut Bread

Good morning!

How is your week going so far? I’m really excited for the Fall… My MBA classes started back yesterday and I still can’t believe how fast summer went by!

Anyway, lets talk about food? I love Banana Bread but this recipe specially is to die for! I used the Kodiak Cakes “PROTEIN PACKED  – Cinnamon Oat” mix instead of regular wheat flour, and it definitely HIT THE SPOT! The banana bread turned out super moist and tasty!

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HEALTHY Banana-Nut Bread

Ingredients
  • 2 eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey
  • ¼ cup Greek yogurt
  • 1 teaspoon vanilla extract
  • 1 cup mashed ripe bananas (2-3 medium bananas)
  • 1¾ cups “PROTEIN PACKED  – Cinnamon Oat” Kodiak Cakes mix
  • ½ teaspoon ground cinnamon
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ cup chopped walnuts
  • Dark chocolate chips to sprinkle

Instructions

  • Pre-heat oven to 325F.
  • Whisk the flour, cinnamon, baking soda, and salt, and set aside.
  • In a different bowl, beat eggs, coconut oil, honey, greek yogurt and vanilla extract until well blended. Stir in the smashed bananas, Kodiak Cakes mix and chopped walnuts.
  • Pour batter into 9×5 inch greased loaf pan, sprinkle with some dark chocolate chips and some chopped walnuts. Bake for 50-55 minutes or until it passes the “toothpick test”. Cool for 10 minutes, slice and ENJOY with a cup of coffee!

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Sheina’s tip: I like putting my banana bread slices in the toaster and then topping it with PB. Simply THE BEST!!!


 Have a wonderful week everyone!
Love,
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

Chocolate – Peanut Butter Energy Balls

Hello Friday…

Hope you had a great week and is ready to enjoy the weekend!!

Since I’ve came to the U.S. I noticed that “energy balls” are much more popular  here than it is in Brazil, and I have been eating them a lot more than I was used to. So guess what happened? Now I am addicted to them and decided to come up with my own recipe so I can have whenever I want 🙂

My PB Dark Chocolate Energy Balls are total success at the house (even Thiago likes them) and they’ve became my favorite pre-workout snack w/ a cup of coffee of course!


Chocolate – Peanut Butter ENERGY BALLS 

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Ingredients

  • 60g chopped dates
  • 6 tbsp natural peanut butter
  • 1 cup (dry) old-fashioned oats
  • 1/4 cup ground flex seed
  • 1 scoop de whey de baunilha
  • 60g dark chocolate chips (I used the 60% one)
  • 1 tbsp honey

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 ENJOY! ** It makes about 16-17 balls.

Nutritional information (1 ball): 110 calories – 11.8g carb – 5.8g fat – 3.6g protein – 5.7g sugar – 2.2g fiber.


Hope you liked it!

And iff you make this recipe, don’t forget to post a pic photo and tag on Instagram (@sheinafernandes)… I will love to see how it turns out 🙂

Kisses and hug,

Sheina

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

START TODAY: 5 tips for a healthier life

Morning everyone!

Hope you are having a wonderful week and are enjoying the warmer days as we get closer to summer time!

Today I want to share a few easy tips for you to start living a healthier life.

These are 5 steps that I personally experienced when I decided to lose weight prior to my weeding in 2013 and that definitely helped me change my lifestyle!

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Before we go on with the tips, I am going to talk a little bit about me. Volleyball was my true love, I have been playing it since when I was 8-years-old until I graduated from college in 2013, I had a very active life but a terrible eating habit, which included cookies, chocolate, pop, fast food, and pizza almost everyday. However, because of my height, I never realized I was overweight. You know those “fake skinny” people? Sometimes they look skinny externally but carry a terrible body composition, well that was me!

During my college years, I was lucky enough to meet the love of my life. We got engaged all the way back in 2010, and in June of 2013, I decided that I wanted to lose weight for the wedding (that happened in December of the same year). My journey wasn’t easy but was definitely worth it.  After 6 months, I did not just lose weights for the big day but I completely changed my lifestyle. I started to change somethings and whole wheat foods, dark chocolate, vegetables and sugarless coffee were not longer a sacrifice and exercising became my good addiction! Today I am glad and happy to say that is not only about losing weight, but is about living healthier and living well!


5 TIPS FOR A HEALTHIER LIFE

1 – Set attainable goals: I think this is the most important one. Setting up a goal and having the desire to change is the very first step. Grab a paper (it can be your calendar, your agenda, or any peace of paper),  write down your desires, and set a deadline by when you want to achieve them.  I love writing down my goals so I cross them out whenever I reach them (just like when we check mark our grocery shop list). Sometimes also like to set goals for the week, short goals can be attained faster and help us to keep pushing for the long-term goals.

2- Make a action plan: After you set your goals, it is time to create a action plan. Knowing all the steps you need to follow to successfully reach your goals, is the key. For example, all the way back in 2013, my initial action plan was to find time to go workout at least 5 times a week and to make healthier eating choices.

3 – Slowly make healthier choices: As I told you, my eating habits were very unhealthy and this was definitely the hardest part for me. Just like baby steps, I started by making few small changes. First I started trying dark chocolate and would go up on the cocoa % every week. So you know,  today one of my favorites chocolates are the 90% cocoa. I gave up on pop and white flour and started to eat whole wheat breads, bagels, and pasta,  brown rice, quinoa and rice cakes. Traded the whole milk for skim milk or almond milk and also started to eat natural peanut butter. My advice for you is: DO NOT be radical. Instead, start making small substitutions. Strict diets are painful and do not last long.

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Exercise: Now that you have made changes in your eating habits, it is time to burn all those healthy calories. Because after all the math is simple, we need to burn more calories than what we consume per day to be able lose weight. And to make this journey easier my advice is for you to find for a exercise you like and enjoy doing it. When going to the gym or studio becomes an obligation, then it is time to change. I personally like going to classes like spinning, cycling, etc. Working out with other people who are striving the same goals, helps to keep me motivated.

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Cook and plan your meals: Cooking your own food and organizing your meals is the key and will definitely help you to keep focusing on your diet. Plan your days ahead of time and make sure you always have a healthy snack with you whenever you go so you don’t end up eating fast junk food. Another tip is to bring your lunch box to work. Besides the fact you are going to be eating a healthy food, you will also be saving lots of money ( I used to take my lunch to work all the time and I loved).

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I have always loved cooking, but if you don’t, here is my advice: get in the kitchen, try new recipes, and get creative. I bet you will be surprised of how many delicious and healthy food you can make!
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Hope my tips can help you like they helped me!

Kisses and hugs,

Sheina 🙂