Tag Archives: healthy vegan dessert

(Healthier!) Birthday Cupcake for One


Posted by ashleymichelle

It’s MY party…

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And I’ll eat a vegan cupcake if I want to! 

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Last weekend was my (gasp) 27th birthday.

And while the majority of the day was spent returning from a little vaca break in warm and sunny California all the way back home to cold and snowy Boston, that didn’t stop me from indulging in a tasty birthday treat (after all, scientists say dessert is perfectly acceptable on your birthday, right? ;) ). So, as soon as I got home– jet-lagged and all– I made my way to the kitchen and whipped up a sweet and fluffy frosted vanilla cupcake for one. Because, well, why not?!

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Now I’ll admit it– this little birthday splurge was quite a feat for me. I’d spent many birthdays and special occasions passing up cake and ice cream because it wasn’t considered “healthy.” And come to think of it…I couldn’t even remember the last time I’d even had a bite of birthday cake (or at least a bite that didn’t make me feel guilty afterwards). Whenever the occasion arose, I’d find every reason in the book NOT to have a slice of dessert– and then immediately I’d feel selfish, snobby, and rude for not accepting the offer. The celebration was for ME after all…

 

That all changed as soon as I became vegan.

 

Suddenly I am no longer faced with that dreaded “birthday cake pressure”–namely because most people don’t know where to buy vegan desserts, how to make vegan desserts, or they don’t realize tasty vegan desserts exist in the first place. Now, on a day-to-day basis I’m typically 100% fine with this, (I take pride in my health and in what I put in my body), and when I do want dessert, much of the time I’d prefer to make a “healthier” version on my own that keeps me light on my feet as opposed to weighing me down.

From a health and fitness perspective this all sounded pretty great, but this also meant no more birthday cake at all. Right then and there I knew something about this birthday was different.

Seemingly out of the blue, this simple thought made me feel pretty sad. And as much of a health fanatic as I am, I suddenly considered it a crime NOT to have a bite of dessert on my special day. Heck, who says it has to be your birthday to have a tasty treat?? Everything in moderation people! Besides. It’s a crime in itself that I don’t have a vegan vanilla cupcake recipe on this blog yet.

Enter the (Healthier!) Birthday Cupcake for One.

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With options for a fat-free, low-fat, or full-fat version, this quick and easy cupcake recipe (you only need 20 minutes!) is sure to please your sweet tooth and your conscience. No birthday necessary :) .

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(Healthier!) Birthday Cupcake for One:

 

Ingredients:

  • 3 tablespoons spelt flour (you can also use whole-wheat pastry flour or white flour if you’d like– however the whole-wheat option is preferred :) ).
  • 1/4 teaspoon baking powder
  • slightly under 1/8 teaspoon salt
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon Earth Balance buttery spread (for a fat-free option, you can sub  applesauce or mashed banana for butter, but the cupcake will come out a bit chewier without the Earth Balance option and will have a slight banana flavor if you go that route. For a low-fat version you can do half buttery spread, half applesauce or banana).
  • 1/2 tablespoon plus 1 teaspoon unsweetened almond milk
  • 2 packets of stevia (use sugar if you prefer– taste test until you are satisfied with the level of sweetness. If you use liquid sweetener, reduce the amount of milk by a teaspoon).
  • 1/2 tablespoon 100% maple syrup (optional but highly recommended)
  • Dash of almond extract (optional)


Directions:

  • Preheat the oven to 340 degrees.
  • Mix all the ingredients together in a small bowl until no clumps remain.
  • Spoon batter into a muffin pan sprayed with all-natural non-stick spray (I like to use coconut oil spray).
  • Cook for 15 minutes (or until the edges begin to brown slightly).
  • Allow your cupcake to cool before you pop it out of the pan and begin frosting (I know, I know. Waiting is the hardest part! I tossed the cupcake in the freezer for a few minutes to speed up the process :) ).
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Frosting Ingredients:

(Please note: This recipe makes much more frosting than you probably need! But I won’t judge you if you use it all on one lonely little cupcake ;) . If you want fat-free frosting, omit the Earth Balance and reduce the milk to 2 teaspoons). 

  • 1/2 cup confectionary sugar
  • Slightly under 3 teaspoons almond milk
  • 1 and 1/2 teaspoon of Earth Balance buttery spread (room temperature– NOT melted)
  • Dash of almond extract (or vanilla if you don’t have almond)
Directions:
  • Mix all the frosting together in a small bowl until smooth and creamy (add more confectionary sugar as needed if you need to thicken it up).
  • Frost and enjoy!
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See? Now you can have your cupcake and eat it too :) .

 

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Healthfully Yours,

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Ashley Michelle

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Wake-up with Pre-Workout Chia Shots!


Posted by ashleymichelle

Photo Credit: discovergoodnutrition.com

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Wake up with determination.

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Go to bed with satisfaction.

 

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I’ve always been a morning person. I was that girl who signed up for those dreaded 8:00 am classes in college and gladly took an internship which required me to get up at 4:30 am everyday during the summer and senior year (I worked for a morning show at a TV station and I LOVED every second of it).

 

Yes, Some may call me crazy.

But I prefer to call it dedicated :) .

 

Fast forward a few years later and I’m still exactly the same. I’m very particular about what time I get up in the morning and I even set my alarm on the weekend (I consider sleeping past 7:00 am late– for me at least!). I’m suppose this is because I’m super particular about how I like my day to pan out–i.e. I’d rather tackle my errands and responsibilities as early as possible so that I have more time to relax (and blog!) later in the day as opposed to rushing around trying to get things done before bedtime. It probably doesn’t surprise you, then, that I was also the girl who finished her papers/projects days before they were due. No all-nighters in the library for me! I know. SUCH a dork.

 

I find that the same level of particularity can be applied to workout schedules–people tend to be either morning workout warriors or late night sweat sesh gurus. Some people like to hit the gym after dark to work off the stress of the day while I love to get in a hardcore workout first thing in the morning (shocker, I know) because I believe it sets a healthy tone for the rest of my day.

 

The problem with this?

Breakfast.

 

During the week, I get up at 5:00 am and I’m at the gym by the time it opens at 5:30. The last thing I want to do that early in the morning is eat, but halfway through my morning spin class… I’m always absolutely starving. Ironically, however, breakfast is my absolute favorite meal.  I find nothing more relaxing than waking up on a weekend, making a hot cup of tea, catching up on the news and preparing a healthy breakfast before I hit the gym. I’ve also noticed that when I eat a nice substantial meal… that’s when I get in my very best workouts. Still, during the week, it’s been difficult for me to make this happen.

 

If there’s one thing I know, it’s that people and breakfast are weird. For example, my boyfriend could be running 30 minutes late to work but he’ll still find a way to sit down to eat a bagel with cream cheese and leisurely drink two cups of coffee every. single. morning. Me on the other hand? I’ll spend the extra time doing my make-up, whipping up lunch, or ironing an outfit while I scarf down a handful trail mix and make a run for the bus. I also have a friend who prefers to eat an entire dinner and then go for a nice long run. The mere idea of running on a full stomach nauseates me, but it works for her. The real trick is finding what works (and feels) best for you. I clearly needed to find something that worked for me and my early morning workout routine, so that’s when I started brainstorming….

 

What can I eat first thing in the morning that’s easy on the stomach yet provides enough energy to power me through a workout?

 

Enter Chia Shots :)

 

 

 

Now, if you’re a frequent reader of my blog you know exactly how I feel about the powerful little guys known as chia seeds (you can read all about them plus get a pretty delicious recipe in my post here). To make a long story short, they’re amazing! Don’t believe me? Just check out all of these fabulous health benefits they have to offer below:

 

  • They deliver the max amount of nutrients with the least amount of calories.
  • Chia seeds have 2x the protein of any seed or grain.
  • They have 3x as much iron as spinach.
  • Chia seeds increase stamina and energy over long periods of time (they are becoming a favorite among marathon runners!)
  • They can aid in weight loss (chia seeds absorb up to 7x its weight, and expand to curb appetite/make you feel full).
  • They are rich in alpha-linolenic acid, also known as ALA.
  • Chia seeds can reduce overall cholesterol and increase good cholesterol (HDL)
  • They are heart-healthy in that they have one of the most concentrated sources of Omega-3 than in any other food (even salmon).
  • They also contain high amounts of Omega-6 (both Omega-3 fatty acids and Omega-6 fatty acids cannot be made internally and must be obtained through diet).
  • They contain the essential minerals such as sodium, phosphorus, potassium (2x as much as bananas), manganese, and calcium (5x more than in milk!).
  • They are FULL of antioxidants (3x as much as blueberries!).
  • Chia seeds have 11 grams of dietary fiber in one ounce (the soluble fiber improves digestion and helps to reduce glycemic spikes)
  • They do not need to be ground like flax seeds in order to reap their benefits.
  • Chia seeds have a long shelf life and do not spoil as quickly as other seeds (like flax-seed).
  • They soothe heartburn and calm the digestive system due to the gel-like substance they form when mixed with a liquid (this is especially helpful for people with IBS).
  • Chia can relieve itchy skin (in oil form)
  • They can help to balance blood sugar/prevent glucose spikes

 

Sounds like the perfect powerhouse food to me!

 

 

Now, I will be honest– chia seeds can take a little getting used to. When soaked in liquid, they expand up to 7x their weight and develop a gel-like coating. The consistency reminds me of tapioca pudding (I grew up eating tapioca and rice pudding, so it has never bothered me that much). Don’t worry, there are plenty of other ways to reap the benefits of chia seeds if you don’t love the texture in a pudding form (blended into a smoothie, sprinkled over a salad, mixed into my Weekend Workout Oatmeal–don’t worry, recipe to come!), but I urge you to give the soaked version a try– when you discover how great you feel after eating them you won’t be turning back :) . PLUS, the best part of all is that you can mix this recipe up the night before, toss it in the fridge, and voilà! It’s ready for you in the morning before you head to the gym.

 

Now you can have a quick and tasty-pre-workout snack that will power you through your gym sesh!

 

Pre-Workout Chia Shots

 

 

Ingredients:

  • 2-3 tablespoons of chia seeds
  • 1/3 cup of unsweetened almond milk (add more or less milk depending upon how thick you want the consistency of the chia shots– i.e. do you want to drink it or eat it with a spoon like a pudding)
  • Slightly under 1/4 teaspoon of vanilla extract (or almond extract)
  • 1/2 packet of stevia
  • Cinnamon or pumpkin pie spice (to taste)
  • Optional: Add in some powdered peanut butter or cocoa powder (to taste), raisins, a spoonful of granola, a few chocolate chips, a drizzle of 100% maple syrup, or a some slices of banana.

 

Directions:

  • Measure out chia seeds in a small glass, mug or bowl.
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  • Pour almond milk over the chia seeds.
  • Add stevia, your extract of choice, and any other fun surprises you might like. Mix well.
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  • Chill in the fridge overnight (just give the chia pudding a good stir before you eat it in the morning) or wait 10 minutes and mix well if you want to eat it right away.
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  • For an actual “chia shot,” pour chia pudding mixture into shot glasses and shoot em’ back! (Actual shot glasses are totally optional– feel free to use a spoon if you’d like :) ).
  • Follow these chia shots with a small, healthy breakfast post-gym and you’ve set the groundwork for a nice, healthy day!
  • Note: Of course these shots can be eaten any time of the day for a healthy snack or even for some protein-rich post-workout fuel. And if you’re looking for a more substantial snack, breakfast, or a healthy dessert– simply double up the recipe for a bigger bowl of Chia Power Pudding.
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So eat up early birds!

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And never go hungry during a workout again. 

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Cheers to that! ;)

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Healthfully Yours,

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Ashley Michelle

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