Dans Famous Superbowl Recipes Reveals Voorhees Personal Trainer

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Here are Dan’s Famous Healthy Superbowl Recipes. Voorhees Top Personal Trainer

Power Packed Black Bean Brownies 

15 Ounces Black Beans (drained and rinsed)

2 Whole Bananas

1/3 Cup Agave Nectar

¼ Cup unsweetened Cocoa Powder

1 Scoop Chocolate Whey Protein

1 Tbsp Cinnamon

1 Tsp Pure Vanilla Extract

¼ Cup Turbinado Sugar (Raw Sugar)

¼ Cup Instant Oats

½ Mini Chocolate Chips (Optional)

 Preheat oven to 350 F. Grease an 8×8 pan with cooking spray and set aside. Combine all ingredients except the oats and the chocolate chips, in a blender and mix until smooth, scrapping sides as needed. Stir in the oats and the chocolate chips. Pour batter in pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow brownies to cool before slicing. 

Note: If brownies are too soft, add instant oats in ¼ Cup increments

Turkey Meatballs 

1lb Ground Turkey Meat

1 slice fresh whole-wheat/grain bread with crust removed, pulsed into crumbs

¼ cup grated parmesan

½ cup finely chopped onion

¼ cup fresh red pepper, finely chopped

2 large cloves of garlic, minced

2 tablespoons flat leaf parsley, minced

2 teaspoons fresh thyme, minced

1 teaspoon fresh basil, minced

1 teaspoon oregano

¼ cup egg subsititue

ground black pepper 

Combine all ingredients in a large bowl without overworking. Form into 2½ inch balls.  Preheat sauté pan on low heat with a teaspoon of extra virgin olive oil.  Place meatballs in sauté pan and brown evenly on all sides. Remove from pan and drain on paper towel to remove excess oil. 

Option 1: Place browned meatballs into prepared sauce and allow them to fully cook through.

Option 2: Pre-heat over to 350. Place meatballs in shallow pan and complete baking until done in oven, about 10-15 minutes. Check often for doneness so that meatballs do not dry out.

Low-Carb Chicken Quesadillas 

2 Low Carb Multigrain Tortilla Shells (Tumero’s is my preferred)

4oz Shredded Low fat or 2% Mild Cheddar

4oz Shredded Low fat or 2% Colby Jack Cheese

1 – Small can Diced tomatoes in water, drained

4-6oz Shredded Chicken breast

Green and red pepper, scallions to taste

Light olive oil

Grease a cookie sheet with regular or butter-flavored cooking spray and a teaspoon of light olive oil

Preheat oven to 350

Place a tortilla shell on the tray and brush top lightly with olive oil

Sprinkle cheese, chicken, tomatoes, peppers and onions over shell

Brush top of second tortilla shell with olive oil and place on top of shell laying on cookie sheet with the oiled side down. Lightly brush top with olive oil.

Cover quesadilla with tin foil and place in oven to bake for about 10 minutes to allow chicken to warm up and cheese to melt

Remove cover and bake for 3-5 minutes to crisp

Remove from over and cut with pizza cutter into wedges

Serve with low or non-fat sour cream

 Note: For the chicken breast, use leftovers or try the pre-cooked grilled chicken strips found in the meat department of most local stores. Perdue offers many options, just be sure to read the ingredients for preservatives and sodium.

Baked Ziti 

2lbs Whole Wheat\Grain Pasta (ziti, rotini, etc)

1 – 29oz can Tomato Sauce (Not spaghetti sauce)

1 – 29oz can Crushed Tomatoes

1 – Small can Diced tomatoes in water drained

1lb Reduced Fat or 2% Mild Cheddar

1lb Reduced Fat or 2% Colby Jack Cheese

Prepare pasta as normal to al dente.  While pasta is cooking, cut cheese into ½ inch cubes.  Drain and rinse pasta.  Pre-heat oven to 400.  Add pasta to large mixing bowl.  Add tomato sauce, crushed tomatoes and diced tomatoes to pasta bowl.  Toss pasta with the tomato sauce, crushed and diced tomatoes.  Add the cubed cheese to the pasta and toss as well.  Grease large baking or casserole dish with cooking spray coating bottom and sides Add pasta to greased baking dish and cover with tin foil.  Place in oven and bake covered for 30-40 minutes.  Remove tin foil and allow top to crisp up about 15 minutes. Be careful not to burn (unless you like it extra crispy).  

Note: When shopping for tomato products, look for reduced sodium, organic options. Also, watch the sugar content or even search out a low-carb sauce option. Depending on your tastes, you can also substitute the mild cheddar for a sharp or white cheddar.

Pulled Barbecue Chicken

4-6 Pounds Boneless Chicken Breast – Remove any excess fat

12 Ounces of Beer or Apple Juice or water

Poach chicken breast in water, beer or apple juice to taste. About 15-20 minutes. Prepare barbecue sauce while chicken poaches.

Drain chicken and pat dry.

Shred chicken and place in slow cooker.

Stir so that sauce covers all of the chicken.

Turn cooker on low to warm chicken and sauce about 1 hour.

Serve or hoagie roll or make a lettuce wrap with some low-fat cheese. 

Barbecue Sauce:

1 cup apple cider vinegar

1 cup low sodium ketchup

3 tablespoons packed dark Splenda brown sugar

1 tablespoon yellow mustard

1 tablespoon molasses

1 teaspoon salt

In a slow cooker, combine all the ingredients and whisk well to dissolve the sugar.

Yield: about 2 cups

Must Have Snacks On The Go, Marlton Personal Trainer Insider Secrets

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Everyone needs to have healthy snacks around that are portable, easy to prepare, and have just the right amount of protein, carbs, and fats.  Most snacks lack protein and are filled with sugar.  If your options are crap or nothing you need a healthy alternative if you ever want to achieve your health and fitness goals. 

Here are my top 14 Must Have Snacks on the Go

Beef Jerky: 10-15 grams per serving (Check out Beef, Turkey, & Buffalo) try to keep the sodium under 500 mg per serving.  Check your local health food store.  I really like Ostrim Ostrich Jerky – we sell them at the studio now, not available in local stores

Eggs: 2 hard boiled or scrambled eggs gives you 13 grams of protein for under 200 calories.  You can buy hard boiled eggs at WAWA, or peeled hard boiled eggs from Trader Joes.  I crack 2 eggs into a bowl then mix them thorougly and microwave for 1 minute and 40 seconds to avoid exploding.

Cottage cheese and fruit: 1/2 cup of cottage cheese has 16 g of protein for about 100 calories.  Add some blueberries, 1/2 banana, and/or apple slices to add some flavor

Flavored Greek Yogurt:  You have several brands to chooce from chobani, athios, my favorite is Fage (don’t ask me to pronounce it).  Has 10 grams of protein per serving, get the 0% fat for lower calorie.

Tuna: Each 1/2 can of tuna in water not oil has 13 grams of protein.  Wrap it in rommaince lettuce and add a 1/2 teaspoon of Wasabi Mayo to spice it up (use a very small amount of mayo).

Protein Bars: Eat half a Cliff Builder Bar (130 calories and 10 grams of protein – eat the whole bar for a great meal replacement).  Kashi Go Lean Crunchy Bar – 8 grams of protein 150 calories we sell them at the studio now.  Click here for more Must Have Supplements

Ready to Drink Shakes: EAS Myoplex Lite (chocolate my favorite)and/or Muscle Milk Lite.  Both have 20 grams of protein, are completely portable and do not need to be refrigerated.  Under 200 calories.  We sell them at the studio now

Lentils: 1/2 cup has 9 grams of protein for a little 100 calories.  Super easy to cook, Trader Joes sells them pre-cooked and ready to eat – check refrigerator section

Peanut Butter: Awesome new product PB2 (freeze dried peanut butter – we sell it at Fit-4-Life now not available in local stores) has awesome protein for half the calories of regular peanut butter (tastes great).  Just add water, mix, and you have super lo calorie protein packed peanut butter.  My favorite all natural peanut butters are Crazy Richards and Trader Joes (Unsalted of course) try it on a slice of Ezekiel Bread (4 grams of protein per slice – usually found in the freezer section)

Healthy Trail Mix: Mix 1 cup of Kashi Go Lean Cereal, 10 raw almonds, 1 tablespoon of dark chocolate chips makes 2 servings. 10 grams of protein each serving  

Small piece of fruit (apple/pear) and no fat cheese stick

15 raw almonds/walnuts and small piece of fruit

Edamame: 3/4 cup of shelled soy beans (edamame) has 12 grams of protein for 150 calories and 6 grams of fiber.  Get them shelled in the freezer section.  Trader Joes has them pre-cooked so you can grab and go.

Oatmeal on steroids (no cooking involved):  1/8 cup of dry/uncooked steel cut  oatmeal, 1/2 cup of plain 0% Greek yogurt or 1 cup of soy milk, and 1/8 cup of NOW Protein Isolate (chocolate is my favorite – Now available at Fit-4-Life not available in local stores) – mix them all together (mix in half a banana to sweeten it up if needed).  Prep time is 2 minutes and no cooking is involved – has a whopping 24 grams of protein and just under 200 calories

Click here for more Must Have Supplements

Click here for must have food items

Protein Packed Cashew Sesame Noodles by Voorhees Personal Trainer

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Protein Packed Sesame Cashew Noodles

Personal Chef Christina Dimacali packed the house again at Fit-4-Life on Saturday.  Over 30 people braved the ice and snow to watch Christina’s culinary masterpiece. 

Make 4 servings
 
7 ounces Barilla Plus thin spaghetti

1/3 cup salted roasted cashews

1 large garlic cloves
2 Tablespoons soy sauce
1 Tablespoon rice vinegar
2 Tablespoons sesame oil
1 teaspoon crushed chili flakes
2 teaspoons honey or agave
7 ounces lite firm tofu (such as Nayosa)
1 green onion chopped
1 small red pepper minced
1 cup loosely packed cilantro leaves

Directions:

1. Bring water to a boil and cook noodles according to package directions.
2. In a blender or food processor add cashew nuts.  Coarsely chop, remove and set aside. 
3. To the blender add garlic, soy sauce, rice vinegar, sesame oil, honey and tofu.  Blend until smooth.
4. When ready to drain pasta, place edamame in a colander.  Pour cooked pasta and water over the edamame and drain well. 
5. In a large bowl toss together pasta, edamame, soy sauce mixture, cashews, green onion, red pepper and cilantro. 
 
Nutritional info: 406 cal, 46.9g carbs, 15.2g fat, 2.4g sat. fat, 19.6g protein, 6.9g fiber, 312 mg sodium

Click Here For Healthy Food Substitutions http://personaltrainerincherryhill.com/weight-loss-workshop/

Recipe courtesy of Chef Christina Dimacali of Clean Your Plate, Philadelphia  www.CYPlate.com

Cranberry Tuna Salad

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Here’s what you need…

  • 2 cans wild caught Albacore Tuna, packed in water
  • 2 celery stalks, chopped
  • 2 Tablespoons low fat mayonnaise
  • 1/4 cup dried cranberries
  • 1 teaspoon dried dill weed
  1. Drain and flake tuna in a medium bowl.
  2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein.

Mt Laurel Personal Trainer Reveals The 12 Days of Christmas –Washboard Abs Edition

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Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what’s on your list this year and it isn’t found at your local department store.

You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

On the First Day…Give yourself the gift of Burpees.
Created in the 1930′s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.
On the Fourth Day…Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day…Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day…Give yourself the gift of No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day…Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.

Tasty Tuna Lettuce Wraps

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Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Servings: 2

Here’s what you need…

  • 1 (5oz) can Albacore Tuna, packed in water
  • 3 celery stalks, diced
  • 1 Tablespoon relish
  • 2 Tablespoons light mayonnaise
  • 2 teaspoons mustard
  • 2 teaspoons dried dill weed, plus more for garnish
  • dash of freshly ground pepper
  • 1/2 cup purple cabbage, shredded
  • 4-6 butterhead lettuce leaves, washed
  1. In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
  2. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.

5 Easy Ways to Drop 5 Pounds Reveals Collingswood Personal Trainer

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I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays.

I’m putting together a really awesome 90 Day Weight Loss Challenge in November.  Nothing inspires weight loss like cold hard cash.  Put your money where your weight loss is.  I will tell you all about it in the next few weeks!! 

But first let me clear something up.

Weight loss can be put into two categories.

  • The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and spending every waking minute in the gym.
  • The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results.
Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.”

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too.

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results.

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap.

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear.

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time.

There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet.

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule.

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good.

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for.

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver.

Protein Pumpkin Pancakes

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Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
Servings: 5

Here’s what you need…

  • 4 large eggs
  • 3/4 cup egg whites
  • 1 can of pumpkin
  • 1 cup almond meal
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • dash of nutmeg
  • 1 teaspoon ground cinnamon
  • cooking spray
  1. In a medium bowl, mix all of the ingredients together.
  2. Heat pancake griddle to medium heat and coat with cooking spray.
  3. Cook each side about 3 minutes until brown, then flip and cook remaining side.

Nutritional Analysis: One serving equals: 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

Voorhees Personal Trainer Reveals Eating Out Guide

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A woman sits at a restaurant studying the menu with furrowed brow. She has begun an exercise routine and knows that her frequent meals out could slow her weight loss results if she wasn’t careful.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.  We have assembled a menu of all the nutritional breakdowns for all of your favorite fast food restaurants – click here for all the details http://fitlifeinc.com/Fast_Food_Bible.html

Use the following tips as your guide to eating out right:
Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

  • Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

  • Green salad. Ask for very light dressing and no croutons.
  • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
  • Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

  • Water. Don’t laugh! Water is the best beverage of all.
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
  • Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

  • Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
  • Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
  • Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

  • Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
  • Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
  • Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Low Carb Pumpkin Muffins

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Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Servings: 12

Here’s what you need…

  • 1/2 cup coconut flour (find at natural foods store)
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup canned pureed pumpkin
  • 6 eggs, beaten
  • 3 Tablespoon coconut oil, melted
  • 1/3 cup honey
  • 1 teaspoon vanilla extract
  • 12 pecans for topping
  1. Preheat oven to 400 degrees F. Oil muffin pans.
  2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
  3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
  4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
  5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
  6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein

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