Salted Carmel Apple Protein Bites

These are a perfect treat for Halloween and Fall gatherings, super easy to make and packed with protein, healthy fat and fiber.

Ingredients:

1 cup creamy peanut butter
2 tablespoons honey or maple syrup
1 tablespoon vanilla extract
½ cup of caramel flavored protein powder (I used Vega Protein Made Simple)
¼ cup salted caramel or butterscotch chips (I used Trader Joes salted caramel)
¼ cup chopped dried apple
½ cup rolled oats

Directions:

In a medium sized bowl, combine the peanut butter, honey or maple syrup and vanilla and mix well. Stir in protein powder, chips, apples and oats and mix some more. Roll into 20 balls. Store in the fridge. They also freeze well!

Makes 20 bites

Serving size: 1 bite Calories 125 Protein 5 g Carb 11 g Fiber 2 g Sugars 7 g Fat 7 g Saturated fat 1.5 g Sodium 106 mg

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Very Berry Cheerio Treats

These treats are easy to make and have the perfect balance of sweetness and berry flavor. Great as snacks, breakfast or dessert!

Ingredients:

1 cup creamy or crunchy almond butter

1/8 teaspoon sea salt

¼ cup honey

3 cups berry burst cheerios

¼ cup dried cranberries

¼ cup white chocolate chips

Directions:

Add the almond butter, honey and salt to a microwave safe medium sized bowl and heat on high for 30 seconds. Remove from microwave and mix well. Stir in the cheerios, white chocolate chips and cranberries until well incorporated. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Refrigerate for a few hours(or freeze for an hour) until very firm and then cut into 16 squares. Store in the fridge or freezer in an airtight container

Makes 16 squares, 16 servings

Serving size: 1 square Calories 155 Protein 5 g Carb 15 g Fiber 2 g Sugars 9 g Fat 10 g Saturated fat 1.5 g Sodium 159 mg

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Hot Cocoa Protein Bites

These are like a cup of hot cocoa in protein-packed portable form!  Very easy to make and perfect for holiday snacks and parties.

Ingredients:

¾ cup creamy or crunchy unsalted natural almond butter, (thin drippy type, I used Trader Joes)
6 tablespoons hot chocolate mix (pre-sweetened type) or 2 individual sized packets
½ cup of protein powder, preferably unflavored (I used egg white protein)
1/8 teaspoon sea salt

¼ cup mini chocolate chips
¼ cup mini marshmallows

Directions: 

In a medium sized bowl, combine the almond butter, hot chocolate mix, salt and mix well. Stir in protein powder, chocolate chips and marshmallows and mix some more. Roll into 14 balls. Store in the fridge. They also freeze well!

Makes 14 bites

Serving size: 1 bite Calories 94 Protein 6 g Carb 7 g Fiber 0.5 g Sugars 5 g Fat 6 g Saturated fat < 1g Sodium 55 mg

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Banana Nutella Swirl Cake

                             

This cake is so easy to make, has just the right amount of sweetness and is great as a snack, dessert or even breakfast! 

Ingredients: 

1.5 cup oat flour (use a gluten free brand if you are on a gluten-free diet) 

0.75 teaspoon baking soda 

0.25 teaspoon baking powder 

3 large sized over ripe bananas, mashed 

1 egg 

1/3 cup (packed) brown sugar 

1 tablespoons oil 

1 teaspoon vanilla extract 

6 teaspoons Nutella 

 cooking spray or parchment oaoer

 

Directions: 

Preheat oven to 350 degrees. Combine the oat flour, baking soda and baking powder in a small bowl. In a large bowl, mix together the mashed banana, brown sugar, egg, brown sugar, oil and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Spoon into 9 x 9 inch pan coated with cooking spray/or lined with parchment paper. Drop the teaspoons of Nutella in various places in the batter and use a knife to spread and swirl it around. Bake for 20-25 minutes, until top is firm, lightly browned and a toothpick comes out mostly clean when inserted into the center. Store in the refrigerator for best shelf life 

Makes 9 servings 

Serving size: 1/9th of recipe Calories 171 Protein 3.5 g Carb 29 g Fiber 3 g Sugars 13.5 g Fat 5 g saturated fat 2 g Sodium 11 mg

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Healthy Pineapple Whip

                                 

This recipe has just 3 simple ingredients, is super easy to prepare and makes a refreshing treat for dessert, snacks and even breakfast!

Ingredients:

2 cups frozen pineapple chunks

1 cup frozen banana chunks

1 cup non fat vanilla Greek yogurt

Directions:

Add all ingredients to a food processor or blender and blend on high until a smooth mixture forms. Store leftovers in an airtight container in the freezer.

Makes 2 cups, 4 servings

Serving size: 1/2 cup Calories 120 Protein 6 g Carb 26 g Fiber 1 g Sugars 18 g Fat 0 g Saturated fat 0 g Sodium 24 mg

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Chocolate Cheerio Crunch Bars

These chocolately bars are easy to make and are great for a snack, dessert or decadent breakfast!

Ingredients:

1 cup creamy or crunchy almond butter
1/4 cup honey
1/8 teaspoon sea salt
2 tablespoons unsweetened cocoa powder
3 cups chocolate cheerios
½ cup chocolate chips
Parchment paper

Directions:

Add the almond butter, honey, cocoa and sea salt to a microwave safe medium sized bowl and heat on high for 30 seconds. Remove from microwave and mix well. Stir in the cheerios and chips, until well incorporated. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Refrigerate or freeze for at least one hour until very firm and then cut into 16 squares. Store in the fridge or freezer in an airtight container

Makes 16 squares, 16 servings

Serving size: 1 square Calories 162 Protein 5 g Carb 18 g Fiber 3 g Sugars 10 g Fat 10 g Saturated fat 1.5 g Sodium 49 mg

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Banana Pancake Muffins

                               

If you are craving that delicious pancake flavor but don't have time to mix and flip, this is the recipe for you! A quick and easy recipe that incorporates packaged mix, banana and a few other simple ingredients, this recipe is sure to be a crowd favorite for a make ahead breakfast. I have tried both gluten free and regular pancake mix in this recipe and both worked wonderfully!

Ingredients:

1 cup mashed banana (about 2 medium bananas)
1/4 cup brown sugar, packed
1/2 cup milk
1 egg or 1/4 cup liquid egg whites
1 teaspoon vanilla
1 1/2 cups packaged pancake mix (I have tried both Kodiak Cakes Gluten Free and Krusteaz Protein pancake mixes, which both worked well!)
¼ cup chocolate chips (optional)
muffin liners or cooking spray

Directions:

Preheat oven to 350 degrees. In a medium bowl, combine the banana, brown sugar, milk, egg and vanilla (preferably using an electric mixer). Whisk in the pancake mix until well combined and stir in chocolate chips. Spoon the batter into a dozen standard size muffin tin coated with cooking spray or with muffin liners and bake for 12-14 minutes, until the tops are set. Store extras in airtight container in the fridge and pop in the microwave for 10 seconds to reheat.

Makes one dozen

Serving Size: one muffin Calories 119 Protein 4 g Carb 21 g Fiber 2 g Sugars 7 g Fat 3 g Saturated fat 1.5 g Sodium 113 mg

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Carrot cake bars

These bars are combine healthy ingredients to create a delicious bar that is great for breakfast, dessert or a hearty snack.

Ingredients:

1 cup rolled oats (old fashioned, not quick)

1 1/2 cup oat flour

1/2 teaspoon baking soda

2 teaspoons cinnamon

2 c mashed bananas

½ cup liquid egg white

¼ cup brown sugar

1 1/4 cup finely grated carrot

½ cup applesauce

1 teaspoon vanilla extract

¼ cup raisins

¼ cup shredded coconut

¼ cup crushed walnut

parchment paper/cooking spray

Directions:

Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, and cinnamon in a small bowl. In a large bowl, mix together the mashed banana, egg whites, brown sugar, carrots, applesauce and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Stir in the raisins, coconut and walnuts. Spoon into 12 x 9 baking pan coated with cooking spray or lined with parchment and back about 30 minutes, until top is firm.

Makes 15 servings

Serving size: 1 bar (1/15 th of recipe) Calories 140 Protein 4 g Carb 25 g Fiber 2 g Sugars 10 g Fat 3 g Saturated fat < 1g Sodium 15 mg

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Easy BBQ Tofu

This recipe contains just 3 simple ingredients, is super easy to prepare and is big on flavor. Try it over salad, or with your favorite bbq sides!

Ingredients:

16 ounces extra firm tofu, cut into 1/2 inch cubes

1/4 cup plus 2 tablespoons bbq sauce

1 tablespoon bbq seasoning/rub, divided

Directions:

Preheat oven to 425 degrees. In a medium bowl add the bbq sauce, put in the tofu and toss to coat. Spread the tofu out on a pan coated with cooking spray or lined with parchment and sprinkle with 1/2 of the seasoning. bake for 10-12 minutes. Flip the tofu and sprinkle with the other 1/2 of the seasoning and bake for another 10-12 minutes. Remove from oven and serve. Store leftovers in an airtight container for 3-4 days in the fridge.

Make 4 servings

Serving size- 1/4th of recipe Calories 144 Protein 15 g Carb 9 g Fiber 0 g Sugars 2 g Fat 6 g Saturated fat 1 g Sodium 471 mg

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Iced Berry Sport Tea

This tea reminds me of the trendy berry flavored iced tea available coffee shops. The sports drink adds a subtle hint of sweetness and added electrolytes for an energizing kick. 

Ingredients: 

48 ounces water 

2 berry flavored tea bags (I have used Twinings Berry Fusion and Wild Berry) 

1-2 decaf green tea bags 

8 ounces natural sport drink such as Body Armor or organic Gatorade 

optional- cut up lemons and oranges 

Directions: 

In a medium to large pot, boil the water, turn off heat and add the tea bags. Steep for 10-15 minutes, remove the tea bags and allow to cool. Add the tea a large container, pour in the sports drink, and add fruit slices (if desired). Chill and serve. 

 Makes 7 cups, seven servings 

Serving Size: 1 cup Calories 10 Protein 1 g Carb 2 g Fiber 0 g Sugars 2 g Fat 0 g Saturated fat 0 g Sodium 3 mg

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Mediterranean Stuffed Mini Peppers- Two Ways

These mini peppers are the perfect pre-game appetizer, a filling snack or as a delicious side dish. They can me made hot or cold. First way: Roasted Stuffed Peppers 

Ingredients:

6 mini bell peppers, rinsed, halved and seeded 

2-3 tablespoons hummus 

1 tablespoon chopped olives

2 tablespoons crumbled feta cheese 

parchment paper or cooking spray 

Directions: 

Preheat oven to 425 degrees then placed the halved peppers face down on a baking sheet coated with cooking spray or lined with parchment. Bake for 10 minutes. Flip over and bake for 5 minutes. Remove from over and spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives and 1 teaspoon cheese. Return to the oven and bake for another 5 minutes, remove and serve. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat <1 g Sodium 213 mg

Second way: Chilled Stuffed Peppers 

Ingredients: 

6 mini bell peppers, rinsed, halved and seeded

2-3 tablespoons hummus 

1 tablespoon chopped olives 

1 tablespoon diced cucumber 

2 tablespoons crumbled feta cheese 

parchment paper or cooking spray 

Directions: 

Place peppers on a plate, cut side up. Spread with 1/2-1 teaspoon hummus (depending on size of your pepper), top with 1/2 teaspoon chopped olives, 1/2 teaspoon cucumber and 1 teaspoon cheese and then serve. Chill in the fridge if not serving immediately. 

Make 6 pepper halves, 6 servings 

Serving Size: 1 pepper halve Calories 47 Protein 1 g Carb 3 g Fiber 2 g Sugars 1 g Fat 3 g Saturated fat

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Chewy Chocolate Cookies

These cookies combine simple ingredients for an easy guilt -free SUPER delicious treat. You can customize them with your own mix-ins besides chocolate chips. 

Ingredients: 

1 cup unsalted almond butter 

1/3 cup plus 1 tablespoon honey

1 large egg 

1/2 teaspoon baking soda 

1/2 teaspoon sea salt 

1/4 cup unsweetened cocoa powder 

¼ cup mini chocolate chips (I used mini M&Ms) 

Parchment paper or cooking spray 

Directions: 

Preheat oven to 350 degrees and line 2 large baking sheets with parchment paper (or coat with cooking spray). In a medium sized bowl, combine the almond butter, honey, egg, baking soda, salt, cocoa powder, and chocolate chips until well mixed. Drop tablespoon sized dough using a spoon or scooper and bake for 8-10 minutes, until the tops are set but still soft. 

Makes about 26 cookies 

Serving size: 1 cookie Calories 88 Protein 3 g Carb 6 g Fiber 1 g Sugar 6 g Fat 6 g Saturated Fat

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Cranberry Pecan Quinoa "Stuffing"

 

Last year I tried cauliflower and this year I gave quinoa a whirl for a “stuffing” recipe. These simple ingredients combine to create a dish that has all sorts of flavors, textures and nutrients! Wonderful as a side holiday side dish or stir in some protein like lentils or chopped chicken to make it a meal. 

Ingredients: 

2 cups chopped celery

1 cup chopped onion 

2 cups chopped carrots 

1 tablespoon + 1 teaspoon margarine or butter 

3 cups cooked quinoa 

1/4 cup chopped pecans 

1/4 cup dried cranberries 

1 tablespoon Morton Nature’s Season Seasoning blend (or your favorite seasoning) 

¼ teaspoon sage (optional) 

salt and pepper to taste 

Directions: 

Cook quinoa according to package directions. In the meantime, chop the celery, carrots and onion and add to a large pot or skillet coated with one tablespoons of margarine/butter. Cover and cook on medium heat stirring occasionally until tender, 7-10 minutes. Add the cooked quinoa, the last teaspoon of margarine/butter until melted. Sprinkle with the seasoning, sage, pecans and cranberries and cook for another 2-3 minutes until warmed through. 

Makes about 7 cups, 14 servings 

Serving size: 1/2 cup Calories 93 Protein 2 g Carb 14 g Fiber 3 g Sugars 4 g Fat 5 g saturated fat 1 g Sodium 396 mg

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Pumpkin Cheerio Treats

These crunchy treats have all the flavors of Fall with just the right amount of sweetness and spice.

Ingredients:

1 cup creamy or crunchy almond butter

1/4 cup honey

1/8 teaspoon sea salt

1 teaspoon pumpkin pie spice

3 cups pumpkin cheerios ½ cup white chocolate chips (optional)

Parchment paperDirections: 

Add the almond butter, honey, pie spice and sea salt to a microwave safe medium sized bowl and heat on high for 30 seconds. Remove from microwave and mix well. Stir in the cheerios and chips, until well incorporated. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Refrigerate or freeze for at least one hour until very firm and then cut into 16 squares. Store in the fridge or freezer in an airtight container.

Makes 16 squares, 16 servings 

Serving size: 1 square Calories 152 Protein 4 g Carb 15 g Fiber 2 g Sugars 10 g Fat 10 g Saturated fat 1.5 g Sodium 49 mg

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Chunky Apple Cinnamon Stove Top Oats

Ingredients: 

1 ¼ cup rolled oats 

1.5 cups water 

2 cups unsweetened almond milk (or skim milk) 

2 cups chopped apples (peeled or unpeeled) 

2 packed tablespoons brown sugar 

2 tablespoons melted butter or margarine 

2 teaspoons of cinnamon a dash of salt 

Directions: 

Add all of the above ingredients to medium to large pot and bring to a gentile boil on high heat, then cover, reduce to low heat and simmer for about 30-35 min until apples are soft and mixture is cooked through. 

Makes 4.5 cups, 9 servings 

Serving size 1/2 cup Calories 118 Protein 3 g Carb 18 g Fiber 3 g Sugars 6 g Fat 4 g Saturated fat

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Sweet and Spicy Cucumber Salad

Just a few simple ingredients combine to create this delicious side salad that is low in fat and calories but big on flavor! 

Ingredients: 

2 cups sliced cucumbers

2 tablespoons seasoned rice vinegar 

1 tablespoon lemon juice 

1/2 teaspoon Tajin seasoning (a chili lime seasoning blend) 

Directions: 

Add the cucumbers to a small to medium sized bowl. Pour the rice vinegar and lemon juice over them and the sprinkle with the seasoning. Toss to coat and serve. Chill if not serving immediately. 

Makes 2 cups,  4 servings 

Serving size 1/2 cup Calories 21 Protein 5 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated fat 0 g Sodium 314 mg

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Dark Chocolate Flourless Brownies

 

These brownies are easy to make, grain-free, lower in added sugar and ...they taste amazing!

Ingredients: 

2 eggs

½ cup creamy or crunchy unsalted natural almond butter

½ cup honey

½ cup banana, mashed or ½ cup natural applesauce** 

1/3 cup cocoa powder

½ teaspoon baking soda 

a pinch of sea salt 

1/2 cup chocolate chips (the Enjoy life is great if you are dairy free) 

Wax or parchment paper 

Directions: 

Preheat oven to 350 degrees. In a medium sized bowl, crack and beat the eggs with an electric mixer for a minute. Then add the almond butter, honey, banana, cocoa powder, baking soda and salt and mix well until a smooth batter forms. Stir in the chocolate chips. Pour into an 8 x 8 pan lined with parchment paper and bake for 25 -35 minutes, until the top is slightly firm. 

 **I found that when I used banana that 25 minutes baking will was sufficient but when I used applesauce closer to 35 minutes was required. Less baking time will create fudge-y brownies vs more will give more cake-y brownies. Store in the fridge. They also freeze well! 

Makes 9 servings 

Serving size: 1 brownie (1/9 th of recipe) Calories 225 Protein 5 g Carb 30 g Fiber 2 g Sugars 23 g Fat 12 g Saturated fat < 1g Sodium 49 mg

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Vegetarian Jambalaya

This vegetarian jambalaya is very easy to make and is so filling that you won't miss the meat!

Ingredients: 

3 cups chopped red bell pepper 

3 cups chopped celery 

1 cup chopped onion 

1 teaspoon olive oil 

2 15 oz cans kidney beans (rinsed well) 

2 15 oz cans black eyed peas (rinsed well) 

2 cups cooked cauliflower rice 

1 tablespoon Cajun or Creole seasoning  

Directions: 

Add 1 teaspoon olive oil to a large pan or pot and add the bell pepper, celery, onions, and sauté on medium heat until just before tender (about 10 minutes). Meanwhile cook the cauliflower rice according to package directions (I use Trader Joes Frozen which cooks for only 3-4 minutes in the microwave) and rinse the canned beans, Add the kidney beans, black eyed peas, cooked cauliflower rice and seasoning to the pan and cook on low heat for 5 minutes, stirring occasionally.

Makes 12 cups, 6 servings 

Serving size: 2 cups Calories 226 Protein 13 g Carb 37 g Fiber 10 g Sugars 6 g Fat 2 g Saturated fat 1.5 g Sodium 940 mg

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Honey Roasted Peanut Cheerio Bars

                                    

These bars are super easy to make and… they have an amazing sweet/salty flavor. Enjoy one as a quick breakfast, snack or dessert.

1 cup creamy or crunchy peanut butter
1/4 cup honey
1/4 teaspoon sea salt
3 cups honey nut cheerios
½ cup honey roasted peanuts

Directions:

Add the peanut butter, honey and salt to a microwave safe medium sized bowl and heat on high for 30 seconds. Remove from microwave and mix well. Stir in the cheerios and peanuts, until well incorporated. . Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely since the dough is so sticky.) Refrigerate for at least one hour until very firm and then cut into 16 squares. Store in the fridge in an airtight container

Makes 16 squares, 16 servings

Serving size: 1 square Calories 157 Protein 5 g Carb 15 g Fiber 1 g Sugars 9 g Fat 10 g Saturated fat 1.5 g Sodium 159 mg

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Peanut Butter Banana Protein Shake

This smoothie combines a few simple ingredients to make a delicious high protein shake that works great as quick breakfast or pre/post workout snack!

Ingredients:

1/2 frozen banana, cut into chunks
1 cup milk (I used unsweetened vanilla almond milk)
2 scoops collagen peptides (I use Vital Proteins brand)
1 tablespoon peanut powder (I use PB Fit brand)
4-5 ice cubes

Directions:

Put all of the ingredients in a blender and blend on high speed for 30-60 seconds until a smooth mixture is formed. Pour into glass and serve immediately

Makes 1 serving

Serving Size: 1 shake Calories: 196 Protein 24 g Carb 20 g Fiber 2 g Sugar 10 g Fat 4 Saturated Fat 4g Sodium 366 g

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