black bean brownies

Chocolate Avocado Frosting 

Guilt free and jam packed with healthy fats, you won’t feel bad eating a cupcake (or brownie!) topped with this silky chocolate frosting made with avocados 🥑 😍

You Will Need:

  • 2 medium ripe avocados
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup maple syrup I used real maple syrup, but I’ll try it with sugar free syrup next time to see the difference!
  • 2T coconut oil; melted
  • 1/2t vanilla extract
  • 1t cinnamon


  1. Blend avocado in a food processor or blender until smooth
  2. Add remaining ingredients and blend until smooth. You’ll probably have to scrape the sides of your processor once or twice to get it totally incorporated
  3. Keep in refrigerator until you’re ready to use and frost your heart out 🍰🍩🥑🎂 it’ll stay fresh in the fridge for a few days, so enjoy it quickly!!

Note from Kiwi:

I planned to frost cupcakes for this post, but the recipe turned out terrible; but I just couldn’t keep this recipe to myself! So be on the lookout for an updated version with photos of the magnificent beauty this became

Good-for-you frosting for any cake! 😍


Kiwi Carnitas

This pulled pork recipe take a small amount of prep time, but searing the outside of the roast before transferring it to the crock pot makes a huge difference!

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  • 3-4lb boneless pork shoulder
  • 2T chili powder
  • 1T cumin
  • 1/2t paprika
  • 1/4t red pepper
  • 1/4t cayenne
  • salt/pepper
  • 1t minced garlic or 4 garlic cloves
  • 2 onions roughly chopped
  • 1 can Rotel
  • 2 bay leaves
  • 2T oil
  • Juice of 1 lime
  • Lime, cilantro or green onion, red onion, goat cheese for garnish


  1. Combine the chili, cumin, paprika, red pepper, cayenne, salt and pepper together and rub into the pork shoulder to coat. I made sure every nook and cranny had seasoning on it.
  2. Heat 2T oil in a large pan and brown meat on all sides about 1-2minutes per side
  3. Place 1/2 of the onions on the bottom of your crock pot and place meat on top. Pour any leftover juices over the meat.
  4. Add the minced garlic, remaining onion, can of Rotel and bay leaves
  5. Cover and set on low for 8 hours
  6. Carefully remove meat from crock pot and shred
  7. Squeeze lime juice over the shreds
  8. Mix in the onions and tomatoes leftover from the crockpot, setting the juices aside if you’re using a tortilla, you don’t want it to get too soggy.
  9. Prepare your tortilla and top with things like red and green onions, goat cheese or queso fresco, cilantro and additional lime

You can use the leftovers for anything! Ryan tossed it with a little BBQ sauce and made a pulled pork sandwich with it. I was thinking of serving it with eggs for breakfast. Let your imagination run wild!


QUICK HACK – Easy Riced Broccoli and BONUS Brocco-Tot recipe!

I did I super quick live stream on instagram two week ago about how I made my broccoli rice.

It was really short.

The last few times I bought broccoli, I made sure to cut off the crowns and set aside the stalks. I’ve purchased broccoli rice from Trader Joe’s before and figured it can’t be all that difficult to make it yourself. And I was right.


at ~2.49/bag making your own broccoli rice is definitely more cost effective


  • Take your broccoli stalk and cut, peel or otherwise remove any leafy portions and make sure it free from dirt.
  • Cut the stalks into manageable peices for your food processor/blender I have a ninja I got from amazon
  • Pulse until pieces resemble grains of rice.


You can heat up your rice by tossing it in a pan with some seasoning, nuke it in the microwave for about 30 seconds, or top it with whatever your eating and have it raw! The possibilities are endless!


Bonus Recipe!

Alright, so besides having a really great subsitiute for rice, I decided to experiment a little and try to make my own tater tots. TL;DR THEY WERE AMAZING


I deep fried these in peanut oil for shits and giggles because why not, amirite? But you could easily pop them into the oven instead! I haven’t tried it yet, so I’m not sure how they would turn out. If you try it, let me know how you did it and how they taste!

Feel free to play around with the ratio of these ingredients to reach your desired consistency.

You will need:

  • Oil for frying I used peanut oil but you can use whatever oil you prefer. Alternatively, you can omit all together and bake them in the oven. 
  • ~1 cup Riced broccoli
  • 1/2 sweet potato; grated
  • 1 egg; beaten
  • ~1/2 cup bread crumbs
  • ~3/4 cup shredded cheddar cheese
  • Salt/pepper/paprika and seasonings of choice – get creative and let me know what YOU like to use


  • Heat your oil of choice to 350F in a large stock pot with a candy thermometer or get out your deep fryer!
  • Combine the rest of the ingredients together in a bowl
  • Form into bite sized pieces with your hands
  • Carefully place a few tots into the oil and cook about 4-5 minutes until golden brown. Be sure not to overcrowd the pot so you don’t effect the temperature of the cooking oil.
  • Blot excess oil with a paper towel and enjoy!

There you have it folks! Easy riced broccoli and what to do with it (: I hope you enjoy this and all the other stuff The Joy of Mindful (tr)Eating has to offer; Sound off in the comment section and let me know how you prefer to season your tots or any tips and tricks you may have!

Stout and Beef Stew

Simple Beef and Stout Stew

It’s Saint Patrick’s Day! Even though I’m Irish, I’m not a huge fan of the holiday. Mostly because its an excuse for people to get obliterated on alcohol and pinch anyone NOT wearing green.


Anyway, I figured I’d share with you my favourite beef stew recipe my mom found on the FoodNetwork almost 10 years ago now. You can add potatoes if you want; I sometimes halve or quarter small red potatoes and throw them in, but it’s not necessary.

There’s a small amount of prep that goes into it before putting it in the crock pot, but its totally worth it.


  • 2lbs stewing beef
  • 3 Tbs oil
  • 2 Tbs flour
  • salt and pepper
  • pinch cayenne
  • 2 large onions, chopped
  • 1 garlic clove, crushed
  • 2 to 3 Tbls ketchup
  • 1 1/4 cups Guinness one 12oz bottle
  • 2 cups large dice carrots
  • sprig of thyme


  1. Trim meat of any fat or gristle and cut in 2-inch cubes I purchased already cut stew meat to save time; it’s easy to find in your grocer’s meat department, or you can ask your butcher!
  2. Toss beef with 1 Tbls of the oil
  3. In a small bowl or 1-gallon ziplock bag, season the flour with salt, pepper and cayenne. Toss meat with seasoned flour
  4. Heat remaining 2Tbls oil in a large skillet over high heat. Brown the meat on all sides
  5. Reduce the heat, add the onions, crushed garlic and ketchup to the skillet, cover and cook gently for 5 min
  6. Transfer the contents of the skillet to the crock pot and pour half the Guinness into the skillet
  7. Bring Guinness to a boil and stir to dissolve the carmelized meat juices in the pan
  8. Pour over meat in the crock pot, along with the remaining Guinness
  9. Add the carrots and thyme. Stir and adjust seasonings
  10. Cover and simmer in the crock-pot for about 4 or 5 hours on high or 7 to 8 on low

You can serve this on top of mashed potatoes or cauliflower, dip some brown bread into it or do what I’m doing and top it with some Guinness cheese crisps!!

I hope you love this easy stew as much as my family does! Let me know if you try it and how you like it!


protein shake

Almond Joy Protein Shake

Do you like coconut? Chocolate? ALMONDS? JOY ITSELF??!!

No fancy story here, just a tasty recipe!


  • 1 cup unsweetened vanilla almond milk or coconut milk if you’ve got it!
  • 1 scoop chocolate protein of choice
  • 1 frozen banana
  • 1T almond butter
  • splash of coconut extract if you’re not using coconut milk
    chocolate chips, coconut flakes, almond slices


Blend all ingredients in a blender until smooth. Top with additional chocolate chips, coconut flakes and almond slices if desired.


Nutrition Facts: not including optional toppings

Calories: 345
Protein: 31g
Carbs: 30g
Sugar: 14g

You could easily save ~100 calories / 20g carbs / 10g sugar by omitting the frozen banana, but I like the texture it gives to the shake!

I try really hard to get you an accurate depiction of nutrition facts but this is using the particular brands/ingredients I prefer; please make sure that any substitutions you may use are taken into consideration when you make these recipes for yourself. MyFitnessPal is a great tool to create different foods and calculate nutritional information… USE IT! (: