PERSONAL TRAINER WARREN NJ | TRAINER JOE'S - Trainer JOES Blog

Priya's Coconut Blueberry Scones!

8/10/2017

These are scone-cold delicious.

Ingredients:
2 cups Bob's Red Mill gluten free 1-1 baking flour
1 tbsp baking powder
1/2 tsp salt
1/4 cup organic raw cane sugar
5 tbsp organic Smart Balance butter, Coconut oil or Butter of Choice (if diet allows)
3/4 cup canned organic coconut milk, plus excess
1 cup blueberries (or other berry of your choice)
Directions:

Preheat oven to 400℉.
In a large bowl, sift together flour, baking powder, salt, and sugar.
Add cold butter to dry ingredients in tablespoon-sized chunks. Use your hands to incorporate butter into flour mixture, creating a crumbly consistency.
Fold in blueberries.
Create a well in the center of your mixture and pour in 3/4 cup coconut milk. Use your hands to incorporate milk (carefully as to not squish berries) until a well-combined ball of dough is achieved.
On a lightly floured surface, roll out dough to about 3/4" to 1" thick. Cut your scones however you wish, but try make all roughly the same size.
Transfer scones to a lined and lightly greased baking sheet, then brush over the top of each with a very light layer of coconut milk.
Bake for 16-18 minutes, or until scones are firm. Enjoy!

A Special Guest Blogger The ring Queen Lexa Rose, after workout tips!

8/6/2017

Matcha Muffins!

8/5/2017

So matcha to love about these muffins.

Ingredients:
3/4 cup coconut flour
1/4 cup arrowroot flour
3 tbsp matcha green tea powder
1/2 tsp baking soda
1/2 tsp salt
2 tbsp coconut sugar
1/3 cup unsweetened almond milk
2 eggs
2/3 cup egg whites
1 lemon, juiced
3 tbsp maple syrup
2 tsp vanilla extract
1/2 cup plain nonfat greek yogurt
1 tbsp coconut oil, melted
Directions:

Preheat oven to 350℉.
In a small bowl, whisk together coconut flour, arrowroot flour, baking soda, salt, coconut sugar, and matcha powder.
In a separate large bowl, whisk together almond milk, eggs, egg whites, lemon juice, maple syrup, vanilla, greek yogurt, and coconut oil.
Add dry ingredients to wet ingredients and stir until well combined.
Evenly scoop batter into lined muffin tin and bake for 20-22 minutes.
Enjoy!

3 Bean Veggie Burgers!

7/31/2017

More beans, more burgers, more yum!

Ingredients:
1 cup mixed beans: red kidney beans, chickpeas, and black-eyed peas (soaked* overnight, boiled, and drained)
1 onion, finely chopped
1/2 bell pepper, finely chopped
2 cloves garlic, finely chopped
1/3 cup grated carrots
1/3 cup cottage cheese
1 1/2 tbsp paprika
1 1/2 tsp chaat masala
1/2 tsp chilli powder
2 tbsp finely chopped coriander
3/4 cup gluten-free bread crumbs
salt, to taste
coconut oil, as needed
*Dry beans need to be soaked overnight, but you may also use canned beans which just need to be rinsed before boiling.

Directions:

Mash beans together in a large bowl.
Mix in the remaining ingredients, except coconut oil, until well combined.
Heat coconut oil in a pan over a medium heat. Then scoop out mixture in handfuls to form patties and shallow fry until edges and crisp.
Enjoy!

Reena's Muffins!

7/30/2017

Muffin' compares to these treats.

Ingredients:
4 bananas
1 1/2 cup organic whole wheat flour
1/4 cup coconut oil
2 eggs
3/4 cup organic sugar or equivalent substitute
1/2 cup cranberries
1/2 cup walnuts, chopped
1/2 tsp pink Himalayan sea salt
1 tsp baking soda
Directions:

Preheat oven to ℉.
Mash bananas in a large bowl.
In a separate bowl, mix dry ingredients (flour, sugar, salt, baking soda) together.
Add the banana, coconut oil (melted), and eggs (lightly beaten) to dry ingredients.
Fold in cranberries and walnuts.
Evenly divide batter into a lined or lightly greased muffin pan, and bake for 25-30 minutes.
Allow to cool, then enjoy!

Reena's Chicken Salad!!!

7/27/2017

The BEST way to do chicken salad.

Ingredients:
1 small rotisserie chicken
4 stalks of celery, diced
2 granny smith apples, diced
1 red bell pepper, diced
2 large carrots, diced
1 tsp apple cider vinegar
4 tbsp of "Just Mayo" mayonnaise
2 tbsp dijon mustard
1 handful cranberries or craisins

Directions:

Remove chicken meat from bone and remove skin. Chop into small chunks. (Note: If you prefer, you may cook your own boneless chicken breasts to use instead.)
Add all ingredients to a large bowl and toss together. Salt and pepper to taste, as desired.
Enjoy!

Healthy Corn Bread!

7/21/2017

This is one a-maize-ing recipe!

Ingredients:
1 1/4 cups ground cornmeal
1/2 cup gluten-free all purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 tbsp coconut oil, melted
1 large egg
1 tsp vanilla extract
1/2 cup plain nonfat Greek yogurt
1/4 cup milk (unsweetened coconut milt or unsweetened almond milk)
2 tbsp raw honey or agave

Directions:

Preheat oven to 350℉.
In a large bowl, whisk together coconut oil, egg, and vanilla. Then stir in Greek yogurt and honey (melted if necessary) until mixture is combined smoothly.
In a separate bowl, mix together cornmeal, flour, baking soda, baking powder, and salt.
Add milk and dry ingredients mixture to wet mixture and stir together just until incorporated.
Pour batter into lightly greased 8-inch square pan, then place in oven to bake for approx. 20 minutes, or until edges are golden and center is firm.
Allow bread to cool, then enjoy!

Recipe yields 16 servings; 1 serving = 73 calories, 1.5g fat, 2.7g sugar, 2.5g protein.

Baked Black Bean Burgers!

7/19/2017

Try saying that 5 times fast.

Ingredients:
1 can (16 oz) black beans, drained and rinsed
1/2 green bell pepper, sliced
1/2 onion, sliced
3 cloves garlic
1 egg
1 tbsp chili powder
1 tbsp cumin
1 tsp chili sauce or hot sauce (optional)
1/2 cup bread crumbs (regular or gluten-free)

 Directions:

Preheat oven to 375℉.
In a large bowl, mash black beans until they are a chunky paste.
Use a food processor to finely chop bell pepper, onion, and garlic, then incorporate into beans.
In a separate bowl, whisk together egg, chili powder, cumin, and hot or chili sauce.
Incorporate egg mixture into bean mixture, then mix in bread crumbs.
Divide mixture into 4 patties, then bake on a lightly greased baking sheet for 10 minutes on each side.
Serve over a salad or bun, or enjoy as is!

Recipe yields 4 servings; 1 serving = 1 patty; 11g protein per serving.

Brittney's Avocado Chocolate Mousse!

7/15/2017

You mousse-t try this sweet treat!

Ingredients:
1 ripe avocado
2 tbsp raw honey, agave or to taste with other sweetener of choice
1/4 cup unsweetened cocoa powder
1/2 tsp vanilla extract
2 tbsp coconut milk (or other non dairy milk of your choice)
1 pinch of salt

 Directions:

In a blender or food processor, blend together the avocado, agave or honey, cocoa powder, vanilla, milk, and salt, until smooth.
Transfer mousse into a bowl and chill until ready to serve.
Feel free to garnish with your favorite berries, or enjoy as is!

Recipe yields 2 servings.

YES! there are healthy desert options! Bring your A- Game Brittney!
You are going to make Rachel Ray look like an amateur! Send me pics!

Cinnamon Roasted Chickpeas!

7/13/2017

Your new go-to snack!

Ingredients:
1 can (15 oz) of chickpeas (garbanzo beans)
1 tbsp coconut oil, melted
1 tbsp maple syrup, raw honey (melted), OR agave syrup
1 tsp ground cinnamon

 Directions:

Preheat oven to 400℉.
Use a strainer to rinse and drain chickpeas, then spread them out on a baking sheet and pat dry.
Once completely dry, sprinkle chickpeas with coconut oil, the sweetener of your choice (maple syrup, honey, or agave), and cinnamon. Use your hands mix everything together, ensuring evenly coated chickpeas.
Place chickpeas in oven and bake for about 30 minutes, or until your desired level of crunch.
Allow chickpeas to cool, then enjoy! (Store at room temperature.)

Author

Trainer Joe is a 21 year experienced fitness and mindset expert. Joe has been considered top of his field in the fitness industry because of his amazing resume and extensive knowledge of how the human body responds to exercise stimulation. A ground breaking speaker and author in the genre of self help, Joe can appeal to the logical, emotional, or scientific aspects of any mind, regardless of the persons ability level.

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