Honey-Lemon Glazed Mahi Mahi

Who doesn’t love a fresh piece of Mahimahi? The other day, my better half Johan, took me to a beautiful lunch on the beach. We enjoyed fresh fish tacos, they were so delicious we just had to have fish again for dinner! We stopped at Whole Foods and picked up some fresh Mahimahi. On they way home we came up with this delicious and light recipe for a honey-lemon glaze/marinade. It tasted perfect! The char of the grill caramelized the honey and took away any overpowering sweetness, and of course you always need some fresh lemon on a nice piece of fish.

I love this high-protein fish so much because it is a clean, white fish with a hearty texture and “not-so-fishy” taste. Mahimahi is packed with B-complex vitamins, omega-3 fatty acids and various minerals essential to thyroid function, immune system strength and bone, nerve and muscle function. Dietary intake of omega-3 fatty acids contributes to lower rates of atherosclerosis, and reduced triglyceride and blood pressure levels (American Heart Association).

Try this satisfying and healthy recipe:

Ingredients:

2-4 Mahi Mahi filets

Salt & pepper to taste

(Honey-Lemon Glaze):

1/4 cup honey (I prefer locally cultivated)

Juice from 1 fresh lemon

1 tablespoon extra virgin olive oil

1 tablespoon apple cider vinegar

Directions:

1.) Preheat a propane or charcoal grill prior to cooking.

2.) Coat both sides of the Mahi Mahi fillets with salt & pepper, set aside in a large bowl/container.

3.) In a medium sized container combine honey, extra virgin olive oil, fresh lemon juice and apple cider vinegar. Wisk for about 30 seconds. The honey should be well blended with the rest of the ingredients.

4.) Pour the glaze/marinade over top of the seasoned Mahi Mahi fillets, cover and place in the refrigerator for 60 minutes.

5.) Grill Mahi Mahi fillets for at least 3-4 minutes on each side (depending on the size of your fillets). Be sure that your fish is thoroughly cooked before eating.

*I have only tried this recipe on the grill, you may have just as good results baking or sauteing the fish. 

Need ideas for a side dish? I threw sliced zucchini and squash on a sheet of tin foil and drizzled coconut oil over top. I added sea salt and black pepper to taste. Wrapped the tin foil so the vegetables would steam and threw the packet on the grill with the fish! You could do this with any veggies you choose. I am going to try balsamic asparagus next. 🙂

Created by: Loryn Huff

Certified Personal Trainer, Champion Figure Competitor, NEW Mom and Owner of Femme FIT Company, Ft. Lauderdale.

Cranberry Bliss Bars

Day 7 of “The Twelve Days of Christmas Recipes” is bringing you a familiar favorite, my healthy twist on the Starbucks’ Cranberry Bliss Bar. Every time I go into Starbucks to get my usual iced coffee, I glance over at the glass case housing all the desserts and assorted pastries, it’s actually really good for new dessert recipe inspiration. 🙂 While these treats look amazing I know how much hard work I would have to do just to burn that sweet treat off my behind! This decadent Holiday treat will set you back 280 calories, 14 grams of fat and 26 grams of pure sugar.

My skinny version of the Cranberry Bliss Bar uses freshly ground old-fashioned oats, heart healthy coconut flour and coconut oil, dried cranberries and is sweetened with the plant-based miracle ingredient, Stevia.

If you love cranberry, check out my recipe for Cinnamon Cranberry Protein Muffins! 🙂

Ingredients:

1 cup Oat flour (you can also ground about 1 1/4 cup old-fashioned or gluten-free Oats)
1 cup unsweetened Almond Milk
1 cup Stevia in the Raw
1/3 cup Coconut flour
1/2 cup dried cranberries
1/4 cup + 2 tablespoons unsweetened, reduced-fat shredded coconut
1/4 cup coconut oil, melted
3/4 teaspoons vanilla extract
3/4 teaspoons baking soda

Directions:

1.) In a large mixing bowl combine oat flour, coconut flour, stevia, baking soda and ONLY 1/4 cup of the shredded coconut. Lightly stir with a fork until dry ingredients are incorporated.

2.) Next, add melted coconut oil and stir for a couple seconds.

3.) Add the unsweetened almond milk and vanilla extract until there is no longer any visible dry flour. Do NOT over mix. Finally, add in the cranberries. Lightly fold them in until they are evenly distributed.

4.) Flatten batter onto a shallow and lightly greased pan. I used a 7 x 11″ baking pan for a thinner bar. Sprinkle remaining 2 tablespoons of shredded coconut on top of the bars.

*You could also use an 8 x 8″ pan for a thicker bar. Keep in mind you will have to cook them longer. You could even mold these into cookies!

5.) Bake at 350 degrees for 18-20 minutes or until bars are golden brown. Let cool for 20 minutes before serving.

ENJOY!

Created By: Loryn Huff

Certified Personal Trainer, Champion Figure Competitor, NEW Mom and Owner of Femme FIT Company, Ft. Lauderdale.

Light & Sweet Pumpkin Cornbread

Day Four of the “Twelve Days of Christmas Recipes”! Here we are with a special treat, Light & Sweet Pumpkin Cornbread that you can serve for breakfast, bring to an office Holiday party,serve as an appetizer or eat with my yummy Black Bean Turkey Chili recipe! 

This recipe is completely “SKINNY” compared to a regular old cornbread recipe. Most recipes call for butter, oil and loads of sugar and this recipe is FREE of ALL of those fattening things. The best part is you still get all the flavor and yummy crunch that you get from traditional cornbread with a little hint of the SUPER FOOD, pumpkin!

Give this recipe a try and don’t feel guilty about having a satisfying piece of cornbread during the Holidays!

*Inspired by this recipe.

Ingredients:

1/2 cup stone ground cornmeal (I use Bob’s Red Mill)
1/2 cup Oat flour (Can sub whole wheat flour or gluten-free Oat Bran)
1/3 cup Stevia in the Raw
1/4 cup pumpkin puree (can sub sweet potato puree)
1/4 cup Light Coconut milk (canned works best)
1 tablespoon Coconut Nectar (can sub agave nectar or honey)
1 tablespoon ground flaxseed
3 tablespoons cold water
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/8 teaspoon maple extract

*Fun Foodie Fact: In this recipe I use coconut nectar instead of agave nectar or honey. Coconut nectar is extracted from coconut blossoms from the coconut tree and naturally contain vitamins, minerals and amino acids. It is one of the lowest glycemic liquid sweeteners and is very low in fructose, so it is a better substitute for agave nectar.

Directions:

1.) Preheat oven to 375 degrees.

2.) In a small bowl combine 1 tablespoon ground flax seed with 3 tablespoons cold water. Stir for 20 seconds and set aside.

3.) In a large mixing bowl, combine ground cornmeal, oat flour, stevia, baking powder, baking soda and salt. Lightly mix with a fork until blended.

4.) Next add pumpkin puree, coconut milk, coconut nectar, flax seed mixture and maple extract. Gently stir until there is no more visible dry flour. DO NOT OVER MIX!

5.) Lightly spray a loaf pan OR muffin tin. Pour mixture in desired pan. Bake at 375 degrees for 20-25 minutes or until golden brown. Baking time may be less if you decide to bake in muffin tins.

6.) Let cool completely before cutting or serving!

*Makes one small loaf of bread OR 6 muffins.

I’m going to leave you with this Holiday themed picture of my little boy, Oliver playing with Christmas lights under his very first Christmas tree! Happy Holidays to you and your family! : )

Written by: Loryn Huff

Certified Personal Trainer, Champion Figure Competitor, NEW Mom and Owner of Femme FIT Company, Ft. Lauderdale.

Twelve Days of Xmas: Gluten-Free Gingerbread Bars

Here we are on Day 2 of the “Twelve Days of  Healthy Christmas Recipes”! Gingerbread is so popular this time of year, but I must admit I have NEVER made anything “gingerbread”. Wait, I lied, when I was in kindergarten I made a little, tiny gingerbread house made out of gingerbread graham crackers and icing on a miniature milk carton. I actually remember it pretty clearly. Yes,  it’s cliche’ but it is the only “gingerbread” dessert I’ve made.

This time around I’m making it healthier without the gooey white icing and sugary gumdrops. These “Gingerbread Bars” are gluten-free, naturally sweetened and made without any flour or dairy. So you can feel good about eating them. 🙂

Please give ’em a whirl and let me know how you like them! 🙂

Ingredients:

1 cup gluten-free oat bran (I use Bob’s Red Mill)
1 cup unsweetened almond milk
1/3 cup coconut flour
2/3 cup Stevia (in the Raw)
3 tablespoons coconut oil, melted
2 tablespoons natural molasses
1/2 tablespoon ground ginger
1 1/2 teaspoon ground cinnamon
1 1/2 teaspoon baking soda

Directions:

1.) Preheat oven to 350 degrees.

2.) Measure out 1 cup of Bob’s Red Mill gluten-free Oat Bran and pulse in a blender for 30 seconds. *I did this to make the bran into more of a flour.

3.) Transfer the blended oat bran into a large mixing bowl and add coconut flour, stevia, ginger, cinnamon and baking soda. Stir lightly until blended.

4.) Next, add the wet ingredients to the dry ingredients. Melted coconut oil, molasses and almond milk. Stir well until the dough is blended and no longer clumpy.

5.) Lightly spray an 8X8 inch baking dish with a light cooking spray. Spread dough into pan evenly. Bake at 350 degrees for 20-25 minutes. Let the bars cool before sampling so flavors develop. 🙂

*Makes 16 gluten-free Gingerbread Bars. ENJOY!

 

 

Twelve Days of Xmas: Peppermint Brownie Bites

It’s my new blogging project, “12 Days of Christmas Recipes”, healthy recipes of course! So I’ve seen this idea on other websites, blogs, etc. This is my version. Twelve recipes that are healthy and fun Holiday dishes and treats that you can enjoy at home or bring to Holiday parties. Fun, right?!

Did you know that studies show most people never lose the weight they gain during the Holidays? That’s pretty scary because even if you only gain one pound (the average American) by the time you’re in your 40’s or 50’s you’re battling an excess of at least 30 pounds. YIKES! (The New England Journal of Medicine).

While I am not a proponent of depriving yourself of your favorite foods on occasion, I do feel it’s very important to be careful with getting carried away with excess calories just because it’s Thanksgiving, Christmas, Hanukkah, etc. I’ve certainly had days where I’ve indulged a little beyond what I wanted to just because I was at a Holiday party and I felt like I wanted a little bit of everything. 🙂

*Try and have a goal of eating a salad before your Holiday dinners and alternating one glass of water with each alcoholic beverage, we all know there’s tons of hidden calories in drinks! Also, try small bites of desserts, don’t take one serving of each dish! That should get you through the Holidays feeling FIT, festive and satisfied.

This is my first “12 Days of Christmas” recipe, high protein, Skinny Peppermint Brownie Bites!  

Ingredients:

3 scoops (about 2/3 cup) Chocolate protein powder (can sub equal parts healthy baking powder as well)
2 Tablespoons whole wheat pastry flour OR oat flour
1/2 cup + 2 Tablespoons pumpkin puree (NOT pumpkin pie mix)
1/2 cup unsweetened cocoa powder
1/2 cup Stevia in the Raw
1/4 cup fat-free Greek yogurt
1/4 cup organic white chocolate chips
2 egg whites
2 Tablespoons coconut oil, melted
1/2 teaspoon baking powder
1/8 teaspoon peppermint extract

Directions

1.) Preheat oven to 350 degrees.

2.) In a mixing bowl combine protein powder, whole wheat flour, stevia, cocoa powder and baking powder. Stir until blended.

3.) In the same bowl add the wet ingredients. Pumpkin puree, egg whites, Greek yogurt, melted coconut oil and peppermint extract. Stir until completely blended.

4.) Lightly spray 2 mini muffins tins, add the batter. Drop a few white chocolate chips into each brownie bite, I used about 4 in each. Use a fork to press the chips down into the batter so you get some in each bite.

5.) Cook for 10-12 minutes. Let cool for 15 minutes.

*Makes 24 brownie bites.

Coconut-Chocolate Chip Cookies

Oh my goodness, this cookie is 100% plant-based, soft and chewy and TOTALLY healthy! It took me three tries to get this recipe right but man, did it turn out good! I originally tried to make this recipe with only coconut flour but they kept coming out too soft. Coconut flour is very, very absorbent,  it soaks up liquid like a sponge! So I added oat flour and removed the unsweetened apple sauce I was using and VOILA! And how awesome is it that there is no added processed sugar, only the plant-based natural sweetener, stevia. Dairy-free, soy-free, peanut-free AND you can very easily make this recipe gluten-free by using Bob’s Red Mill Gluten-free rolled oats. Who says a vegan cookie can’t be chewy and satisfying?

Healthy Coconut-Chocolate Chip Cookies!

Please try this recipe and let me know what you think. 🙂

Ingredients:

1 cup unsweetened coconut milk (OR almond milk)
1 cup oat flour (simply blend old-fashioned OR gluten-free oats in the blender)
1/2 cup Stevia in the Raw
1/3 cup coconut flour
1/3 cup reduced-fat, unsweetened shredded coconut
1/3 cup vegan chocolate chips (Sun life brand)
3 tablespoons coconut oil
3/4 teaspoons baking soda (Bob’s Red Mill brand is not tested on animals)
1/2 teaspoon vanilla extract
1/4 teaspoon coconut extract (optional, ONLY if you want a stronger coconut flavor)

Directions:

1. Preheat oven to 350 degrees.

2. In a large mixing bowl, combine oat flour, coconut flour, shredded coconut, chocolate chips, stevia and baking soda. Mix with a fork until ingredients are completely incorporated.

3. Next, add melted coconut oil, vanilla extract, coconut extract and coconut milk. Mix with a fork until the batter is moist and free of any dry chunks. *Batter will still be a bit crumbly.

4.Lightly spray a cookie sheet with cooking spray. Mold about 1 TBSP of batter in your palm into a round, flat cookie shape and place about 1/2 inch apart. The cookies will not expand while cooking.

5. Bake for 20-25 minutes. *Let cook on a cooling rack or plate before eating/serving! The flavor really develops once the cookies are cool. If you eat them hot, they will crumble relatively easily.

Makes 18-20 medium sized cookies.