recipe

5-minute Healthy Banana Mug Cake

Published on 10/13/2017 by Sheina Fernandes2 Comments

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!

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!

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).

Stay tuned for my next blog post about my favorite healthy spots to go eat in KC.

Have a good weekend you’ll!

Healthy Sweet Potato Fudge Brownie

Published on 09/14/2017 by Sheina Fernandes1 Comment

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

Published on 09/07/2017 by Sheina FernandesLeave a comment

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

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

Published on 08/16/201708/18/2017 by Sheina FernandesLeave a comment

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!

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!

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

HIGH-PROTEIN PANCAKES

Published on 08/03/2017 by Sheina FernandesLeave a comment

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!

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

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

Published on 07/20/2017 by Sheina FernandesLeave a comment

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.

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

Published on 06/01/201706/01/2017 by Sheina FernandesLeave a comment

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

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

Published on 05/12/201705/12/2017 by Sheina Fernandes2 Comments

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

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

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

Published on 04/18/201704/19/2017 by Sheina Fernandes7 Comments

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

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

2 EGG RECIPES that will brighten up your morning

Published on 03/30/201703/30/2017 by Sheina FernandesLeave a comment

Good morning!

I hope you are all having a wonderful week…

My week has been great and going at full swing. Spring break is over and now I am back to my master’s classes. Today I want to share these two recipes that I love and are so easy to make! I don’t know about you guys, but I like to change it up from time to time, I get tired of having scrambled eggs almost everyday so I tried these recipes in the past few weeks.

They are delicious, a healthier choice and can be made in no time! What else do we need, right?

BAKED SCRAMBLED EGGS

Ingredients:

5 egg whites
5 eggs
1/4 cup skim milk
2 slices 97% fat free Canadian bacon (chopped)
1 cup baby spinach
chopped bell peppers (optional)
1/2 tomato (chopped)
1/2 onion (chopped)
1/2 cup low fat sherred cheese

In a medium bow, beat the eggs, egg whites and skim milk, when done set aside. Add the remaining ingredients, mix it well and transfer to a coconut oil greased pan. Place the pan in a preheated oven at 400F for around 20min and ENJOY. TIP: It can be served as breakfast with fruits and toast or even as lunch/dinner with a side o salad.

EGG and SPINACH BREAKFAST WRAP

Ingredients:

1 whole wheat tortilla wrap
2 boiled egg whites (chopped)
1 boiled egg (chopped)
2 tbsp cottage cheese
Baby spinach to taste
Pink salt to season

In a bowl mix the egg, egg whites, cottage cheese and salt until it turns to a thick paste. Now, warm up the tortilla wrap in the microwave or on the stove-top, top it with the egg paste and add the spinach. Roll it tightly and ENJOY!

Hope you have a great day!

Kisses and hugs,

Sheina 🙂