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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...

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

Read more...