Midnight Black Bean Brownies!

I did make these the other night and they were good. Even my husband got up in the middle of the night and had seconds! Hahahah. I had them with fresh sliced strawberries.

I decided to go without the frosting :)

Ingredients

1 (15 oz.) can black beans, drained and rinsed

1/2 cup agave syrup

1/2 cup self-rising flour  I used almond flour

1/2 cup egg whites

1/4 cup unsweetened cocoa

2 tbsp  vanilla

1 tsp baking powder

6 tbsp dark chocolate chips (60%+ is best)

Directions

Preheat oven to 350°F. Lightly spray a 8x8 baking dish with nonstick cooking spray. In a food processor, mix all brownie ingredients (except chips) together. Chop on high, until smooth. Clean off sides and blend for another 20 seconds. Add the chips and stir well. Spread into the 8x8 baking dish. Bake for 20 minutes, until toothpick comes out clean. Cool for about 1 hour at room temperature.

Quinoa, Almond and Blueberry Muffins!

I originally picked this recipe up off of a Martha Stewart site... So, the challenge for myself was to "clean it up"... I have made 3 batches of these so far and they are super yummy! Enjoy 

Ingredients

• 1 cup quinoa, rinsed
• 1/4 cup vegetable oil, such as safflower, plus more for pan  I USED COCONUT OIL
• 2 cups all-purpose flour, plus more for pan  USE ALMOND FLOUR
• 3/4 cup packed dark-brown sugar  XYLITOL (A NATURAL VEGETABLE SWEETENER)
• 1 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1/2 cup raisins  DEHYDRATED BLUEBERRIES OR ANY FRUIT.. MUST NOT BE FRESH CUZ THE WATER IN THE FRUIT WILL MESS IT UP
• 3/4 cup whole milk  ALMOND MILK UNSWEETEED
• 1 large egg
• 1 teaspoon pure vanilla extract

Directions

1. Preheat oven to 350 degrees. In a medium saucepan, bring quinoa and 1 cup water to a boil. Reduce to a simmer; cover, and cook until water has been absorbed and quinoa is tender, 11 to 13 minutes.
2. Meanwhile, brush a standard 12-cup muffin pan with oil; dust with flour, tapping out excess, OR JUST USE CUPCAKE LINERS. In a medium bowl, whisk together flour, sugar, baking powder, salt, DRIED FRUIT, and 2 cups cooked quinoa; reserve any leftover quinoa for another use.
3. I ADDED TWO TABLESPOONS OF GROUNS FLAX SEED!
4. In a small bowl, whisk together oil, milk, egg, and vanilla. Add milk mixture to flour mixture, and stir just until combined; divide batter among prepared muffin cups.
5. Bake until toothpick inserted into the center of a muffin comes out clean, ABOUT 30-32 minutes. Cool muffins in pan, 5 minutes; transfer to a wire rack to cool completely.

An interview with Mitch Coats, BJJ Blackbelt Champ.

Professor Mitch Coats knows that Rio De Janeiro is the epicenter of pure Brazilian Jiu Jitsu knowledge and training. As a white belt, Mitch began traveling regularly to Brazil in order to develop the best, most authentic Jiu Jitsu game. Mitch studied under Alexandre "Gigi" Paiva, a 5th degree black belt and world champion. Mitch is the only American to earn a black belt in Brazilian Jiu Jitsu from Professor Paiva. This distinction makes Mitch one of an exclusive and limited group - an American Black Belt who received his belt directly from an elite Brazilian school and teacher.

Mitch holds nothing back when he teaches. He will give you all the secrets and techniques that he has learned from Professor Paiva and his training partners from Brazil. Mitch's unique style of Jiu Jitsu focuses on pressure and position. He believes that no detail is too small to focus on - this is how he teaches, too! Mitch's ability to translate his personal skill set into teachable lessons has allowed him to develop a successful Jiu Jitsu academy in Boise, Idaho before the age of 30. Mitch has also proven the effectiveness of his Jiu Jitsu style and training ethic by winning multiple Jiu Jitsu competitions. Mitch has won gold medals at prestigious tournaments including the American Cup, NAGA and Grapplers Quest. Most recently Mitch won gold in the black belt division at the IBJJF Las Vegas Open in 2011, gold in the black belt division of the 2011 US Open and Bronze at the IBJJF Las Vegas Open in 2012. In this interview, Mitch walks us through his path to the black belt and all the in-betweens of his thriving jiu jitsu career. Name: Mitchell D. Coats Age: 31 Training Grounds: Alliance Jiu Jitsu Boise Rank: Brazilian Jiu Jitsu black belt, Professor LC: For those who don’t know what Brazilian Jiu Jitsu (BJJ) is. Define your sport. MC: Jiu Jitsu as martial art is a self defense oriented system, meaning I take what opportunities are given to me and then I capitalize on them. It has morphed into a sport that’s a lot like judo or wrestling. It’s a grappling sport so there is no Punching or kicking. LC: In your journey, nothing has been handed to you. Describe your path to accomplishing your black belt. MC: I started in 2002, and I quickly fell in love with it and realized that in order to separate myself from everyone else, I had to study in Rio, at the source. After only 11 months of training, I had my first trip to Brazil and with that I ended up staying there multiple times (8x). I have the distinction of being the only American to receive my black belt from my professor. I just had a goal to go do it. I didn’t know anybody in Brazil, I just got off the plane and had to figure it out for myself as far as where to train. I think a lot of people don’t dare to follow their dreams like that! LC: What prompted your Jiu Jitsu passion and what made you want to teach? MC: I didn’t want to teach at first. I just did JJ because I loved it and I loved competing and fighting. I was living in Brazil as a purple belt and I got home sick and I wanted to come back to Boise. I asked my professor if I could come back  and I knew that there was nobody here in Boise that I could train with at my level. It was my intentions to build my own training partners. I started training people just to train with and as the years went on, I realized I enjoyed it, and  I was good at it. That’s when I realized that teaching was my calling. LC: Jiu Jitsu has been called a game of mental and physical chess. Describe the similarity. MC: To be good at chess, mentally you have to give and take. Sometimes u have to sacrifice some pieces to gain advantage or distract the opponent. Same in jiu jitsu. Sometimes I have to give position or a move that I don’t necessarily want to give up, but its for the greater good of gaining the dominant position. It has been called kinetic chess because you are moving but there’s a strategy to winning. You are always thinking 3,4 even 5 moves ahead, not thinking just action vs. reaction. LC: You have received numerous medals and awards in JJ tournaments. Describe the physical and mental build up to a competition. MC: A lot of times, I’m worried and nervous and I like the process of fighting those nerves back. I always worry about what could happen but I focus on the positive things. I work on the positive affirmations and positive talking and not self sabotage myself.  Now that I’m older I enjoy the process. When I was younger I didn’t like training for it but I liked the victories, but now being seasoned, I enjoy the process of eating well, training, and all the processes of the build up. LC: You have lived and trained in Rio. How does American JJ differ from Brazilian JJ? MC: In brazil, they are more technical because they have had jiu jitsu longer. The Americans are starting to catch up. The difference that Brazilians have versus Americans is they have a desire to compete harder for a means to succeed. Brazilians sacrifice more because a lot of them are looking to get out of poverty. When Brazilian go to tournaments they have more of a desire to win which a lot of Americans take for granted.  Americans are now starting to catch up because Americans have the best coaches, training methodologies, and supplementation. LC: The world of MMA and UFC have been a welcoming industry towards you. What are some of your more notable Accomplishments with the fusion of you Jiu Jitsu and UFC/MMA? MC: Right now I have had the opportunity of coaching guys in every organization other than PRIDE. I’ve coached in Elite XC Strike Force , WEC and UFC. Currently I am on a 2 fight win streak as a coach with Mike Pyle in the UFC and now other doors are opening for me in regards to more seminars and possible other training camps wanting me to come in. I feel really blessed because I can use my jiu jitsu in other ways, not just for sport jiu jitsu and I can hybridize it and make is applicable to MMA. LC: It’s no doubt that Jiu Jitsu is war on your body at all times. How do you physically and mentally endure the aches and pains? MC: I think that its part of the sacrifice of being great. It’s a sacrifice that I’m willing to pay. I didn’t go to college and I don’t have trade other than jiu jitsu so I don’t know the difference. They say the grass is greener on the other side, I don’t know because I’ve never been on the other side. It’s my life as a pro athlete, and it is normal for me to always be nursing an injury. LC: You get lots of love and support from the jiu jitsu and mma community. How do you remain focused and brush off  the negativity and haters? MC: I used to worry about them, up until 2008 and then I realized that very few people are on my level. Those people that I was paying mind to aren’t worthy of being mentioned in my company. Once I stopped giving  attention to people that were negative to me, is the minute I started getting more successful. By doing good things, people will always look to drag you down. I would rather be exceptional than mediocre and not have anyone talk about me. LC: What’s next on the horizon for Mitch Coats? MC: I will continue doing what I’m doing. I think one of my personal goals is to expand my gym. I currently compete  and I currently coach in the UFC so I cant really do anymore than what I’m doing right now. I would like to have 200 students, right now I have over 100. FUN FACTS!!              LC: Biggest pet peeve on the mat: MC: I have a bunch! One, talking while I teach. Two not giving 100% focus and output. Third, not keeping toe nails clipped, and of course, having smelly Gi. LC: Idols? MC: I admire my professor, Alexander GIGI Paiva because he’s made the path I’m walking. I look to him for a lot of Inspiration and advice because he’s already done what I’m going through. LC: Lifespan of a Gi? MC: Well, if you train like i do , which is 6 days a week, 8 months maybe less. Depend on how nice quality of Gi is LC: Favorite song to pump yourself up? MC: Travis Tripp “I’m gonna be somebody” www.jiujitsuboise.com www.mitchcoats.com