A Sweet Treat: Healthy Blondies

Healthy and blondies in the same sentence?!

We know, it’s a little crazy.

But before you hit that back button, give us a second. Here at BootCampSF we believe a little indulgence is part of a healthy lifestyle. We also believe that not all sweets and treats can (or should!) be healthified. But this recipe for blondies is so good, you’ll never miss the sugar and flour laden version.

No one will ever guess that chickpeas are the secret ingredient that give these a chewy, fudge-like texture that is higher in fiber and protein than any traditional recipe.

Sweets are eaten after dinner, closer to bedtime. But eating high sugar (a.k.a high glycemic) foods right before we hit the hay can spike our blood sugar, leaving us tossing and turning throughout the night. Swapping high glycemic foods for higher protein and fiber snacks and treats is a great way to maintain blood sugars during the night for a better nights sleep and improved energy the next day.

This recipe is the perfect treat to whip up during your bootcamp sessions when you want something sweet but are trying to keep your diet on track.

Flourless Chickpea Blondies
(recipe via The Ambitious Kitchen)
Makes 16 blondies

1 can (15 oz) chickpeas, rinsed and drained
1/2 cup (no sugar added) almond butter or peanut butter
1/3 cup pure maple syrup
2 teaspoons vanilla
1/2 tsp salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1/3 cup chocolate chips
sea salt, for sprinkling

Directions

  1. Preheat oven to 350 degrees  and spray 8×8 inch pan with nonstick cooking spray (we suggest Trader Joes coconut oil in the spray bottle)
  2. In a food processor, add all ingredients except chocolate chips and process until batter is smooth. Fold in 1/3 cup of chocolate chips.
  3. Pour batter in pan and bake for 20-25 minutes or until toothpick comes out clean and edges are a tiny bit brown.
  4. Cool pan for 20 minutes on wire rack. Sprinkle with sea salt then cut and serve.

 

Revealed: What Your Trainer Eats

You might think your BootCampSF trainer eats, sleeps and breathes burpees. And as much as we do #eathillsforbreakfast…we do actually eat. And no it’s not burpees.

So we asked around to see what our trainers are eating for breakfast and post workout.

Turns out, these trainers are one healthy bunch. Check out what they choose to fuel their day and workouts:

Katy
Favorite go-to breakfast:  Egg white veggie scramble with a slice of whole wheat toast.  I love that the scramble is easy to make and I get my day started right with veggies.

Favorite pre or post workout snack:  Protein shake because it helps my body repair after an intense workout. Or a handful of almonds since they help keep me full without being too heavy before a workout.

Lee
Favorite go-to breakfast: Oatmeal with peanut butter, banana and jelly plus an all-greens smoothie. Fills me up for a long morning of personal training and still gives me the energy to workout.

Favorite pre or post workout meal: Vegan tuna mayonnaise with baked potato and a huge salad with teriyaki dressing.

Tracy
Favorite go-to breakfast: Oatmeal with berries and banana. Simple and quick.

Favorite pre or post workout snack: Toast with peanut butter makes the perfect snack after a workout.

Rebecca
Favorite go-to breakfast: Greek yogurt with fresh raspberries, sprinkled with chia seeds. Good source of protein from the yogurt and amazing benefits from chia seeds to start my day.

Favorite pre or post workout snack: Small handful of almonds. The protein and good fats give me an energy boost.

Paul
Favorite go-to breakfast: Oatmeal! It’s heavy enough but light enough at the same time and gives me an easy breakfast option to incorporate fruits and grains together, leaving me with a satisfied stomach.

Favorite pre or post workout snack: I prefer to workout on an empty stomach and save my hunger for after the workout. My favorite post workout meal has to be any vegetable, rice, and meat combo. Its a very replenishing meal after a strenuous workout that digests easily and tastes great.

Molly
Favorite go-to breakfast: A protein smoothie with berries, leafy greens, kefir and a whey or pea protein and a hard boiled egg. I make my smoothies the night before and always keep hard boiled eggs on hand so I can have breakfast on-the-go!

Favorite pre or post workout snack: Green vegetable juice, fresh fruit + pumpkin seeds or a rice cake with almond butter. It’s always something small and light, there is nothing worse than feeling full during workout.

No-Dish-Fish Recipe

Ready for a recipe that requires 10-15 minutes of prep and literally 1 dish to clean up?

We understand that weeknight dinners can be a stress. Whether you’re getting home an hour later from your evening workout, or busy packing up your clothes and prepping for your morning or afternoon workout, we guess that you could use some help getting a healthy dinner on the table.

We got you covered.

This No-Dish-Fish recipe uses a parchment paper packet to bake fish and vegetables together, leaving you with little to no clean up. All you have to do is tear open the packet and serve flavorful, flakey fish. You can toss the parchment paper, throw the plates in the dishwasher and you’re done.

Plus, you can adapt this recipe to use whatever vegetables are in season, type of fish you like or flavors you enjoy. You could go Asian flavors with mushrooms and ginger or Mediterranean with tomatoes and spices. Feel free to remix this recipe, depending on what you have on hand.

Here’s how it’s done. Recipe inspired from Epicurious:

Ingredients:

  • parchment paper
  • 4-6oz wild fish of choice per person ( we love wild salmon or halibut for this)
  • 1/2 diced zucchini per person
  • 1/2 diced carrot per person
  • 2-3 diced new potatoes per person
  • 3-4 asparagus spears per person
  • lemon slices
  • olive oil
  • splash of water or white wine
  • salt and pepper
  • 1 tsp mixed herbs
Directions
  • Preheat oven to 400
  • Cut a large piece of parchment paper about 17 inches and fold it in half. Using scissors, cut out a large heart shape.
  • Open parchment paper and place fish, vegetables, oil, spices and liquid on one side
  • Crimp edges together to make a packet
  • Place on baking sheet and bake 10-15 minutes or until fish is cooked through
Serve immediately. We love this with a side salad or side grain dish. Or simply enjoy alone. You can thank us later for the elegant, flavorful dinner and 3 minute clean up.
Enjoy!

Getting Fit and Staying Motivated with Pinterest

Are you on Pinterest? In case you somehow managed to miss the major press this addictive site has been racking-up the basic premise of Pinterest is that it’s a visual way to collect, organize, and share your favorite online content. Each item that you add to your account is known as a “pin” and each of these pins can be easily organized into likeminded collections known as “boards.” I’ve been there since last March but it wasn’t until this past Christmas that it made the transition from occasional check-in to daily must-do. Want more info? Click here for an in-depth tutorial about getting started with Pinterest.

My pinning habits run the gamut from recipes to furnishing my imaginary beach house and even a board dedicated to all things Kate Middleton. It might sound like a silly waste of time initially but honestly until you’ve lost multiple hours of your day going down the Pinterest rabbit hole then you probably won’t understand the hype. I suggest you give it some time, connect to some of your friend’s accounts and see what shakes out. I’m willing to bet you’ll soon find yourself consulting the site the next time you need to make a grocery list, plan a dinner party, or buy a unique gift.

One of the key tenants of Pinterest is also that it serves as a source of inspiration for users. To that end BootCampSF has begun to curate their own boards on the site. If you’re a boot camper then I suspect that fitness and healthy living are important parts of your life, but finding information on these subjects can be time consuming. With Pinterest you can discover oodles of information in one place and easily pick and choose the items that interest you most for later consumption.

Of course, not all information is created equally online. While there are a lot of excellent tips posted on Pinterest you will also inevitably come across unhealthy and downright wacky images and ideas. If it sounds too good to be true it probably is and if an image makes you cringe move on to a better board.

In addition to the BootCampSF account (which is just getting started) you might also find some of the following boards and users great jumping off sources for healthy recipes, workout clothes, and even motivational quotes. Happy pinning!

If you’re already an avid pinned please let us know and leave a url to your profile and/or your own favorite fitness pinners in the comments on this post. We’d love to follow you and hear your recommendations!