Fresh and Fit

Berry Scones with Coconut Honey Glaze

Spring is a time when most of us are trying to be health minded and choose lighter fare. But we still want to indulge without feeling light we’ve abandoned our healthy way of eating. Well, these ‘Berry Scones with Coconut Honey Glaze’are low in sugar but full of fresh flavor and coco-nutty aroma. I have omitted the dairy for those who are avoiding it and instead used unsweetened almond milk. I also cut the fat using 1/2 ripe banana and 1/2 coconut oil, which adds a nice touch of natural sweetness. You can use your favorite vanilla protein powder for a boost of protein, taking this recipe from a dessert to a pre or post workout snack.

*Note* These are a very light, moist, fall-apart scone, NOT dense and solid like one might expect from the scone. If you find that they are too moist of a scone for you, omit the coconut oil and just stick with the mashed banana for moisture or vice versa.

Berry Scones with Coconut Honey Glaze

Ingredients

For scones
2 c oat flour, finely pulsed oats
1 scoop vanilla protein powder
1 tsp baking soda
1/4 c coconut oil, soft
1 c unsweetened almond milk, microwaved for 30 seconds.
1 tsp vanilla extract
1 ripe banana mashed
1/2 tsp sea salt
1/2 c blueberries
1/3 c dried cranberries
For glaze
2 tbsp honey
1 tbsp coconut oil, melted in microwave 15 seconds.

Instructions

Preheat oven to 350. Cover an 8 in round pie pan in aluminum foil and spray with non-stick spray. Scones will be easier to lift out.
In a food processor or blending gadget, pulse oats until fine.
Combine oat flour, protein powder, baking soda and sea salt in a large bowl.
In a separate bowl mix together mashed banana, coconut oil, vanilla extract, and almond milk (almond milk is microwaved so it doesn't solidify coconut oil)
Stir wet ingredients into dry. Stir in cranberries and blueberries.
Pour batter into pan. Smooth with back of spoon or spatula. Bake for 30 minutes.
Whisk together coconut oil and honey for glaze.
After scones bake 30 minutes, carefully removed from oven.
Drizzle scones with honey coconut glaze and return to oven for 5 minutes.
Allow to cool at least 15 minutes before lifting from pan and peeling off aluminum foil.
Slice scones into triangles.

http://freshandfit.org/berry-scones-coconut-honey-glaze/

Citrus Tequila Chicken with Pineapple Salsa Fresca

The warm weather is in full swing in our neck of the woods. That means it’s time to fire up the grill and give the oven some vacation time. I am sharing this easy and awesome recipe for ‘Citrus Tequila Chicken with Pineapple Salsa Fresca.’ Juicy pineapple salsa compliments the smokey flavors in the chicken marinade. A bright and beautiful dish worth sharing, and the best part; it is a dish that won’t sabotage your fitness goals. I love a recipe that is so full of flavor guests don’t realize how healthy it is.

Recipe yields 4 servings

Citrus Tequila Chicken with Pineapple Salsa Fresca

Ingredients

For Chicken Marinade
4 chicken breasts
1/2 c tequila
1/2 c olive oil
Juice of 1 lime
Juice of 1 clementine or small orange
1 tbsp cumin
1 tbsp garlic
1 tbsp chili powder
1 tsp paprika
1/2 tsp cayenne powder
1/2 tsp sea salt
For Salsa
1 c pineapple, diced
1/2 c red onion, minced
Juice of 1 lime
1 handful cilantro, chopped
1 c cherry tomatoes, quartered
1/2 tsp red pepper flakes

Instructions

Whisk together juices, tequila and olive oil.
Add seasonings and whisk again. Reserve 1/2 a cup of marinade to glaze chicken while cooking.
Pour marinade over chicken breasts. Refrigerate 4-8 hrs.
Heat grill to medium heat. CAREFULLY add chicken (flames may increase due to alcohol) and cook 20 minutes flipping once and glaze with reserved marinade once.
Combine salsa ingredients and refrigerate until serving.

http://freshandfit.org/citrus-tequila-chicken-pineapple-salsa-fresca/

Sun-Dried Tomato Basil Spread

Many sauces and dressings are so easy to make at home, there is no need to buy store bought. If you can make a smoothie you can make today’s recipe. I made the recipe in my Nutri-Bullet in about 5 minutes. This Sun-Dried Tomato and Basil Spread is the perfect topping for pizza, veggies, as a brushcetta on toast points, or add a little cream and top over pasta. It is a nice alternative to traditional toppings and can be an unexpected condiment to add to your arsenal. Enjoy!

yields about 1 cup

1 c sun-dried dried tomatoes
1/2 c olive oil
1 tsp minced garlic
6 medium basil leaves

Combine all four ingredients in a food processor or blending gadget.

Blend until smooth yet thick. Store in small mason jar or tupperware in refrigerator.

Almond and Rosemary Pesto with Roasted Peppers

Making homemade condiments and spreads is a fun way to put your personal touch on dishes. The condiments and spreads are what give a dish that extra pizzaz. This almond and rosemary pesto with roasted peppers is a simple and very versatile topping for pizza, pasta, chicken and really whatever you feel like adding it to. Fresh herbs and sweet roasted peppers make this a go to recipe any time of year.

1 c almonds
1 c olive oil
1/2c grated parmesan
1 tsp minced garlic
1/2 tsp chili flakes (optional)
1/8 c Rosemary leaves
5 Basil leaves
1 large bell pepper or 5-6 mini bell peppers

Cut bell pepper in half lengthwise and remove seeds.

Turn oven to broil at 450. Place peppers on baking sheet, cut side down. Bake until lightly blackened and soft. 7-8 minutes. Larger peppers may require more time.