The Karma Chow Ultimate Cookbook: Simple Steps To A Healthier, More Sculpted Body

Karma Chow Creator and celebrity chef, Melissa Costello, introduces her new cookbook, The Karma Chow Ultimate Cookbook: 125+ Plant-Based Vegan Recipes for a Fit, Happy, Healthy You (HCI Books) – proof that planet-friendly fare is totally delicious as well as better for you. The over 7 million vegetarians and 3 million vegans in the U.S. already know this is what keeps them healthy and looking great! As the personal chef to celebrity fitness guru Tony Horton, creator of the bestselling P90X® fitness system, and many others, Melissa strives to keep the food appealing and all of her clients fit, happy and energized.

Melissa’s book offers a smorgasbord of simple but tasty dairy- and animal- free appetizers, breakfasts, dinners, and specialty menus that range from Mac & Cheeze, Karma Burgers, Lettuce Wraps, Soups, Tacos and Casseroles, to die-for desserts like Strawberry Crème Mousse with Pistachio Nut Topping, Carob Bread Pudding, Apple and Pear Crisp, Brownie Bites, and Tony’s own favorite – Cardamom Chocolate Chippers. Is your mouth watering yet?

The Karma Chow Ultimate Cookbook makes healthy eating fun and provides the body with the fuel it needs to rock a workout and get that sculpted sought-after physique! For more information, please visit: www.karmachow.com.

Black Bean Brownie Bites

Brownies are everyone’s favorite, so I wanted to come up with a healthier version that was just as tasty. These bites are loaded with fiber yet still maintain the chocolatey-goodness of a regular brownie! Your kids will love them too! I make them in a mini-muffin pan, but feel free to use an 8×8 brownie pan. Just adjust the cooking time to longer in the oven by about 10 minutes.

Ingredients

  • 2 cups black beans (freshly cooked is best, but canned is ok- drain & rinse if canned)
  • 1 ripe banana
  • 1/3 cup of raw blue agave nectar or Grade B maple syrup
  • ½ cup date paste* (see recipe below) *allow 1 hour soaking time for date paste
  • 2 tablespoons coconut oil, melted
  • ½ cup raw cacao powder
  • 1 tablespoon vanilla extract
  • 1 tablespoon cinnamon
  • ¼ teaspoon sea salt
  • ¼ cup oat or almond flour
  • 1 teaspoon baking powder
  • ¼ teaspoon baking soda
  • ½ cup grain sweetened or vegan chocolate chips

Procedure

  1. Preheat oven to 350. Grease mini muffin tins with coconut oil or coconut spray.
  2. In a food processor with S-blade, combine black beans, banana, agave nectar, date paste, coconut oil, cacao powder, vanilla, cinnamon & sea salt until combined well and smooth. Transfer mixture to a large bowl. Stir in the remaining ingredients. Fill mini muffin tins about 2/3 full and bake 25-30 minutes or until toothpick comes out clean. Remove from oven and let cool in pan for 10 minutes and transfer to a wire rack.
  3. To make Date Paste: Pour 2/3 cup of hot water over 1 cup pitted dates and then soak for about an hour. Throw all ingredients into a blender and process until a smooth, thick paste is formed.

Yield: Makes about 30 mini muffins

Kickin’ Edamame Dip

Edamame, also known as soybean, is high in fiber and protein. It’s easily found in your grocer’s freezer, but make sure you buy preshelled edamame for ease. I also recommend buying organic, as oftentimes non-organic contains genetically modified organisms (GMOs).

  • 1 package (16 ounces) frozen and shelled edamame, cooked according to instructions
  • 4 large garlic cloves, chopped
  • 1¼ teaspoons sea salt
  • ½ teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ¼ teaspoon cayenne
  • ¼ cup fresh cilantro
  • 4–6 tablespoons extra virgin
  • olive oil
  • ¼ cup freshly squeezed
  • lime juice

Procedure

  1. Put all of the ingredients into a food processor except for the olive oil and lime juice.
  2. Puree until combined.
  3. Add the olive oil and lime juice and puree more, scraping the sides of the processor bowl frequently. If you like a smoother consistency, add purified water 1 tablespoon at a time while the processor is running, until the desired texture is achieved.