Health & Fitness

CINNAMON PROTEIN BITES

I always prioritize protein in my snacks

Mostly, when looking at the nutritional value I look at the ratio of protein to sugar. If the sugar is higher than the protein, and significantly, then it’s an automatic no-go. Turns out finding the right ratio at the grocery store is pretty difficult! So, I tend to make my snacks at home.

I first started making my own granola bars in college. Like, ALL the time, and came to prefer the taste and “control” over that than buying them from the store. All of those “healthy” breakfast bars, granola bars, or snacks really aren’t! Check the ingredients! Rarely can you find some with whole ingredients, and as little sugar as possible. Not to mention ones with healthy protein!

Okay, I sound high maintenance.

But I feel like that isn’t a lot to ask! Yet, I still insist on making my snacks at home. I’ll be sharing some homemade protein bars, granola, and other healthy snacks you can make from home soon. But today I’m sharing my favorite protein bites recipe. They taste great and perfect for just a little snack if all you need is 1-2 bites to get you through.

It’s also a super versatile recipe! You can change out or add other ingredients to change the taste. Maybe lemon poppyseed for summer? Hmmm… stay tuned 🙂

CINNAMON-DATE PROTEIN BITES

Serves: 20 – 24 bites

1/4 cup vanilla protein powder

3/4 cup old fashioned oats

1/2 cup almond meal

1 tbsp ground cinnamon

5 medjool dates, pitted

1/3 cup creamy peanut butter

1/4 cup agave syrup or honey

1/2 teaspoon vanilla extract

Put all of the dry ingredients into a food processor, blend until creates a flour-like consistency. If you want it to be a little chewier, feel free to leave the oats a little less blended. Totally your preference

Add in the dates, peanut butter, honey and extract and process until the wet and dry ingredients mix completely. The mixture will start to mold into a bit of a ball as it spins in the food processor, that means that it is mixed well and everything is holding together. That’s what you want!

Now mold the balls by rolling about 2 tbsp worth into the palm of your hands. As your hands get stickier, run a little water over them and that will keep it from sticking onto your hands as you form the bites.

I like to keep these refridgerated as they hold together better when cold! They’ll keep for 5-7 days in the fridge, but closer to 3-4 days at room temp.

A few notes:

If you choose agave (vegan) then it will be a little sweeter, and you might need a little less of it as it is a little runnier than honey.

Feel free to add other ingredients too! Maybe carob nibs, or other dried fruit? Or even chocolate protein powder! All good options 🙂

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Health & Fitness

11.11.17

PROTEIN WAFFLES

clean, sugar free, protein packed and delish!

I looooove breakfast. Love love love love love! And I find that since it’s my biggest weakness, it’s the times that I am likely to ruin the rest of my day! But I turned that frown upside down and made these clean and healthy waffles!

A huge part of having a healthy breakfast is protein. Many times the problem with having a bagel, or even healthy oatmeal is that while you may think you’re eating a healthy breakfast, it is just carbs! You’re not getting all the nutrients you need to keep you full through the day, as well as giving your body the kick it needs to stay strong throughout the day.

Not only do these waffles solve that problem, but they still taste great! I used EBoost vanilla Prime Protein Powder and the taste is always great. Even in my smoothies :-D. So the taste will change depending on what protein powder you use. I also love Tera’s Whey which you can find at Whole Foods and sometimes Target!

This recipe makes a big bath! 8 medium squares which serves about 4 (normal) people. Or if you’re my husband… 2 sittings. But if you’re like me! You can make the batch on Sunday, then store the rest in the freezer to have for a quick and healthy breakfast during the week!

PROTEIN WAFFLES

// makes 8 large squares //

4 egg whites

2 cups oat flour

2 tablespoons flaxseed meal

3/4 cup protein powder

1/4 cup rolled oats

1 teaspoon cinnamon

1 teaspoon baking powder

1 teaspoon vanilla extract

1 1/2 cups unsweetened vanilla almond milk

*I sometimes top these waffles with sugar free maple syrup and/or Siggi’s vanilla yogurt for another hit of protein and flavor.

Prep your waffle iron before starting to mix the ingredients. I put mine on level 4 of 7 and it made cooked them perfectly.

In a medium bowl, whisk the egg whites until a stiff peak forms. Meanwhile in another medium bowl combine the dry ingredients. Add in the almond milk and vanilla extract until completely combined.

Gently fold in the egg whites until practically combined. Don’t over mix or mix too hard as that will collapse the egg whites which is what gives these waffles their volume.

Gently spoon the batter into the waffle iron, careful not to overfill, and allow to cook. Repeat with the rest of the batter, then serve warm and enjoy 🙂

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Health & Fitness

10.3.17

SKINNY BANANA BLUEBERRY PANCAKES

Pancakes don’t have to be unhealthy!

Pancakes get a bad rep for being a glutenous brunch cheat meal. I mean, the word ‘cake’ is in the name! But what you get at iHop and at your favorite breakfast spot doesn’t have to be the only time you get to eat pancakes during the week! I truly believe that you can make anything healthy, and this recipe proves it.

The biggest issue with most pancake plates is not only the maple syrup that people use (in buckets) to garnish them, but also the amount of sugar! Restaurants use sugar to make the pancakes taste good and even sometimes they whip heavy cream to make the pancakes light and fluffy! I mean… totally unnecessary.

My recipe uses natural sweets like bananas, and instead of cream or anything super heavy I use a healthy and low-in-sugar yogurt that (BOOM) is also high in protein. Gluten-conscious? I use gluten free oats and oat flour. So when you look at the contents, it’s basically a bowl of oatmeal. No, really. It’s super close!

This recipe gives you healthy carbs in the fruit and oat flours, which will give you a great source of energy to get you through the morning. Since it has a bit more protein? It’ll keep you full throughout that morning too! Want to give it a little extra boost? Add a scoop of your favorite protein powder to make it a great post-workout breakfast.

So, yes, you can have your pancake and eat it too. And it won’t ruin your diet for the week, and it won’t leave you craving more sweet and unhealthy foods throughout the day.

Just make me a promise? That you won’t douse these in maple syrup??

SKINNY BANANA BLUEBERRY PANCAKES

// serves 2 people //

1 banana

2 egg whites

1/2 tsp vanilla extract

1/4 cup siggi’s vanilla yogurt

1/2 cup rolled oats

1/2 cup oat flour

1/4 tsp baking soda

1 cup blueberries

Mash the banana and whisk in the egg whites, vanilla extract. Add in the yogurt until completely combined

Mix together all of the dry ingredients and then add in the banana mixture. Once almost combined, mix in the blueberries.

These make about 5-6 pancakes that are medium – large in size. You’ll know when they are done cooking on one side by the bubbles on the side

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Health & Fitness

9.29.17

ONE-BOWL APPLE BREAD

I’ve always been a sucker for quick-breads.

Always

And I know they’re unhealthy, but I just can’t help it! They’re delicious, seasonal… and you can MAKE them healthy!

This bread is the bomb, not only because you have a lot less dishes to do after you’re done, but because it’s healthy, high in protein, low in sugar, and ummm… quick bread!

My husband and I went to the apple orchard the other day and well… have enough apples to make dozens of loaves. Challenge accepted! But look forward to seeing more posts with other apple recipe options. Perhaps donuts 😀 protein balls, breakfast cookies, skinny pancakes? The options are endless!

ONE-BOWL APPLE BREAD

// makes 1 loaf //

2 eggs

1/2 cup vanilla siege’s yogurt

6 tbsp natural cane sugar

2-3 tbsp olive oil

1 1/2 cup peeled and shredded apple (about 2 small-medium apples)

1 tsp vanilla extract

3/4 cup rolled oats

1 tsp baking soda

1 tsp cinnamon

1/4 tsp salt

1 cup whole wheat flour

1/4 cup unsweetened almond milk

Preheat your oven to 350ºF (176ºC) and grease a 9×5 loaf pan.

Meanwhile, in a large mixing bowl, beat the eggs and mix in the yogurt, sugar, vanilla, olive oil and half the shredded apple until well combined.

Into the same bowl, stir in the oats, baking soda, cinnamon, and salt. Add in the flour and give it a few good stirs until adding in the remaining shredded apple. Fold everything gently until completely combined

*I added some almond milk here so the bread wouldn’t be so dense. Use your discretion here! It shouldn’t be too watery but shouldn’t feel like cookie batter either.

Transfer the batter to your loaf pan and spread it out evenly. Bake for about 30 minutes, or until a toothpick/knife comes out of the loaf cleanly. I bake mine in my toaster oven, so it tends to bake quicker. If you use a standard/kitchen oven, you will likely need to bake closer to 45 minutes.

*Take a peak about halfway through and make sure the top isn’t burning. At this time I tended to top it with foil to avoid over-browning.

Remove the loaf from the oven when done baking and allow it to cool before removing it.

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