May 25, 2024

Fruit-Inspired Recipes by Kathy Smart

As warmer weather comes our way, more fresh fruit choices will appear in the grocery store. Try these easy and healthy recipes for the entire family.

 

 

 

Banana’s For Chocolate

- 2 large bananas
- 1/3 cup dark chocolate chips
- 1/3 cup peanut butter- unsweetened
- Unsweetened coconut flakes

Directions:
Cut bananas into chunks, melt chocolate and peanut butter in a saucepan- cover bananas with the chocolate coating-place on a plate with parchment paper and you can spoon additional melted chocolate if you desire- sprinkle with coconut or even chunk sea salt- freeze for 1 hour or until hard

I Scream for Raspberries

Directions:
Freeze 1 cup of raspberries and 1 banana- puree in a blender and voila! If you find a little hard to blend just add a touch of coconut milk or almond milk to help the blades.

Kathy’s Parfait

-1/2 cup plain greek yogurt
-1/2 cup fresh or frozen berries of your choice (I prefer blackberries or blueberries !)
-3-4 tablespoons of granola
-1 tsp of pure maple syrup.

Directions:
in large glass or mug, layer yogurt, berries, granola then drizzle maple syrup ! Enjoy!

Recipes by Kathy Smart
www.LiveTheSmartWay.com
North America’s Gluten Free Expert
National Health Activist 2012

High Fiber Black Bean Chili by Kathy Smart

High Fiber Black Bean Chili

SERVES: 4
Dark and tasty, black beans are 22% protein and are high in fiber.  Black beans make an excellent low fat protein source addition to any meal.  This recipe tastes summer like with the fresh cilantro and sweet corn.

 

Ingredients:
½ large Spanish onion chopped fine
2 chopped cloves of garlic
1 diced green pepper
1 15 oz can of drained black beans
1/2 cup frozen corn kernels
1 cup of chicken or vegetable broth
2 tablespoons of cumin
2 tablespoons of chilli powder
1 tablespoons of Italian seasoning
1 can of V8 juice
1 tablespoon of olive oil
½ tsp sea salt
½ tsp black pepper
¼ cup of chopped fresh cilantro

Directions:
Sauté onion, garlic, and green pepper in olive oil in medium soup pot over medium heat for 5 minutes stirring frequently.  Add beans, corn, broth, V8 juice, and spices and simmer for 15 minutes. Add cilantro and garnish and season with salt and pepper to taste.
Serve heated with whole-wheat bun or tortilla. Enjoy!

Health Statistics:
Dairy Free
Vegetarian/ Vegan
Easy to Make
High Fiber
Gluten and Wheat free
No added refined sugars

This recipe is contributed by Kathy Smart. Kathy’s NEW Cookbook is now available via www.livethesmartway.com (30 new recipes and 20 more pages of info!)

Kathy Smart is a TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way

Health Benefits or Hype? By Kathy Smart

High Protein Dark Chocolate Cupcakes….Healthy?

Yes!…BUT these are high protein cupcakes. These cupcakes use heart healthy and high protein ground almonds, pure maple syrup and applesauce! And go ahead, enjoy these as a breakfast treat! Protein first thing in the morning helps stabilize blood sugar and increase metabolism. So, why not do it with chocolate!

 

See my friends? Healthy eating CAN be decadent!

 

3 Reason to Love Dark Chocolate:

Dark Chocolate is Good for Your Heart. Studies show that eating a small amount of dark chocolate two or three times each week can help lower your blood pressure. Dark chocolate improves blood flow and may help prevent the formation of blood clots. Eating dark chocolate may also prevent arteriosclerosis (hardening of the arteries.)

Dark Chocolate is Good for Your Brain. Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you’re falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

Dark Chocolate Helps Control Blood Sugar. Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes. The flavonoids in dark chocolate also help reduce insulin resistance by helping your cells to function normally and regain the ability to use your body’s insulin efficiently. Dark chocolate also has a low glycemic index, meaning it won’t cause huge spikes in blood sugar levels.

 

High Protein Dark Chocolate Cupcakes
From Live The Smart Way by Kathy Smart

Makes 12-14 cupcakes

Ingredients:

¾ cup dark chocolate chips
½ cup unsweetened apple sauce
4 whole eggs – separated
½ cup pure maple syrup
1 tsp vanilla extract
½ tsp sea salt
1 ½ cups ground almonds
5 Tbsp gluten-free flour
2 tsp baking powder
½ cup (1 stick) butter or coconut oil

1. Preheat oven to 350°.
2. Melt chocolate, butter and applesauce in a saucepan over low heat.
3. Beat egg yolks with ¼ cup of the maple syrup and set aside.
4. Mix the melted chocolate mixture and egg yolk mixture together. Stir in ground almonds, vanilla extract, baking powder, sea salt and flour.
5. Beat 4 egg whites with ¼ cup remaining of the maple syrup until stiff. Fold into the above mixture.
6. Grease a muffin tin and fill muffin tin with mixture till about ¾ full.
7. Bake for 20 minutes or until toothpick comes out clean.

 

Icing:

2 squares unsweetened baker’s chocolate (melted)
1/3 cup raw agave nectar
2 Tbsp brown rice syrup
1 tsp vanilla extract

Combine all ingredients in a saucepan and cook for about 5 minutes on medium heat, stirring constantly. Cool slightly before glazing cupcakes.

 

Kathy Smart ~ North America’s gluten free expert. TV Show Host, Nutritionist, Chef and Author
Live The Smart Way.
www.LiveTheSmartWay.com