Paleo Brownies

I don’t follow a paleo diet (although I tried it a few years ago to see if cutting dairy out would affect my allergies – it didn’t). I just love my oatmeal, greek yogurt, and all things with gluten in them too much to give it all up.

brownie2

 

I like to try paleo baked goods once in a while and have been browsing recipes for paleo brownies. Most of what I found had combinations of almond butter, coconut oil, grass fed butter, and fancy ingredients that I didn’t have on hand. Additionally, the recipes had lots of healthy fats but you definitely would want to limit yourself to one brownie. These are free of refined sugar and flour, are super fudgy, and aren’t 300 calories a piece.

brownie

  • 1 cup Almond Flour
  • 1 Egg
  • 1/3 cup Pure maple syrup
  • 1/3 cup Unsweetened cocoa powder
  • 1/3 cup Applesauce (no sugar added)
  • 1 tsp Vanilla extract
  • 1/2 tsp Sea salt
  • 1 tsp Baking powder

Preheat oven to 350 degrees. Whisk all the ingredients together in a bowl and pour into an 8×8 greased pan. Bake for 20 minutes. Let cool completely before cutting into squares. Serves 9.

Nutrition Stats: (for 1 brownie)

Cals: 128

Protein: 4 grams

Carbs: 15 grams

Fat: 7 grams

Sugar: 11 grams

ProYo

I make this recipe when I either want frozen yogurt or I have one of those days where nothing seems to fill me up.  My go to toppings lately have been PB2 Crackers, Peanut Butter, Hersheys SF Syrup, Fruit, Mini Chocolate Chips within a reasonable portion.

chocProYo

The best thing about this is that there are endless options of flavors.

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I just got Cellucor’s new Chocolate Chip Mint whey powder in the mail – I’m can’t wait to make a delicious bowl of proyo with that!

PBProyo

Recipe for Chocolate ProYo:

  • 1 scoop Protein, casein or whey
  • 2 tbs Unsweetened cocoa powder
  • 1 cup Unsweetened almond milk
  • 2 packets (or 1 tbs) Stevia or sweetener of choice
  • 3/4 cup Nonfat greek yogurt
  • 1/2 tsp Xantham gum (this helps thicken it, if you don’t have it, cut down the almond milk to 1/2 cup)

Peanut Butter Flavor Option: Sub 1 tbs nut butter or 2 tbs peanut flour for cocoa powder.

Cheesecake Flavor Option: Sub 1-2 tbs Cheesecake pudding mix for cocoa powder.

Mix ingredients in a blender. Stick in the freezer for an hour (if you do longer, let it sit at room temp for about 15 minutes as it will be pretty hardened. Go crazy with toppings! This recipe makes a HUGE serving, so feel free to cut it in half for a snack size.

Nutrition Stats:

Cals: 255

Protein: 41 grams

Carbs: 15 grams

Fat: 6 grams

Sugar: 9 grams

Crispy Chicken Strips & Honey Mustard Dipping Sauce

These photos aren’t pretty; I’m really not a food photographer but I promise these taste amazing. I love these with homemade sweet potato chips (I might share that recipe soon). It tastes just as good as a basket of deep fried gluttony.

chicken strips

  • 1 lb or less Chicken breasts, cut into strips
  • 2 egg whites  (or one whole egg)
  • 1 cup Panko Crumbs (or almond meal for a paleo take)
  • 1/4 cup Parmesan Cheese (grated)
  • 1 tsp Salt
  • 1  tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Paprika
  • 2 tsp Dried parsley (optional)

For the sauce:

  • 1/4 cup Plain greek yogurt
  • 1 Tablespoon grainy Dijon mustard
  • 1 Tablespoons Honey

rack

Preheat oven to 400 degrees. Whisk the egg whites in a bowl and mix the remaining ingredients together on a plate. Dip chicken strips into the egg whites and then roll them in the crumb mixture. Bake on a baking sheet with a cooling rack (this prevents you from having to flip them to get the other side crispy. Bake for about 15 minutes, depending on the thickness of the meat. Meanwhile, mix the Honey Mustard sauce ingredients together. Then dunk to your heart’s content. Serves 4

Nutrition Stats: For 3-4 strips and 2 tbs of sauce

Cals: 254

Protein: 33 grams

Carbs: 21 grams

Fat: 3 grams

Sugar: 5 grams

 

 

Coconut Cashew Butter

Cashew butter is divine. The only problem is that it is hard to find and expensive. I found a jar the other day for $14.89…what?! So, I paid a visit to the bulk section of the grocery store to get cashews and make it myself. It was so easy that I’m already planning to experiment with Hazelnut and Walnut butters next. You don’t have to add the coconut, or even toast the cashews. Feel free to put your own spin on it.

CashewButta

  •  2 cups Cashews (raw and unsalted)
  • 1/4 cup unsweetened coconut flakes
  • 1 tsp Vanilla extract
  • 1/2 tsp Sea salt

Toast the cashews and coconut in the oven for 5 minutes at 425 degrees. Let cool a few minutes and add to a food processor with the vanilla and salt. Mix in food processor for at least 10 minutes (make sure to give your food processor a break every few minutes). The mixture will look like it needs more liquid at first but the more you mix, the more the oil comes out to make it smooth. At first it will look grainy, then like a hard dough, then more liquidy smooth. Store in the fridge. Serves about 9.

Nutrition Stats: (for 2 tbs)

Cals: 183

Protein: 5 grams

Carbs: 10 grams

Fat: 15 grams

Sugar: 2 grams

Strawberry Protein Crepes

 

crepe

For crepes:

  • 1/4 cup Oats
  • 4 Egg whites
  • 2 heaping tbs Unsweetened applesauce
  • 2 tbs Vanilla protein powder
  • 1/2 tsp Vanilla extract
  • 1/2 tsp Baking Powder
  • 1 packet of Stevia (or 1 tbs sweetener of choice)

For filling:

  • 1/3 cup Fat free greek yogurt
  • 1 tbs stevia
  • 2 tbs Strawberry jam (I used wonderful sugary freezer jam but the macros below reflect using a low sugar jam)
  • Optional garnish with berries and whipped cream

Blend all of the crepe ingredients together in a blender (I used a magic bullet) until smooth. Heat a pan to medium and spray generously with cooking spray (or a little melted coconut oil). Pour on the batter and flip when the crepe looks bubbly and somewhat firm. (Don’t worry if they don’t come out in one piece or looking pretty – they still taste good and look alright when you roll them up with the filling)

For the filling, mix all of the ingredients together and add to the middle of each crepe. Roll them up and add berries or whipped cream. Oui Oui! This recipe makes one giant serving, I almost couldn’t finish it all.

Nutrition Stats: (for entire recipe, excluding garnishes)

Cals: 305

Protein: 38 grams

Carbs: 31 grams

Fat: 3 grams

Sugar: 14 grams

Oatmeal Cookie Protein Pancakes

Yay for Saturday morning pancakes! My mom makes the most delicious oatmeal pancakes and I was thinking about them when I decided to get a little creative this morning. These would be a great post workout meal (or post couch and Netflix binge session, I won’t judge).

oatmealpancakes

  • 1/2 cup Old fashioned oats
  • 1 Ripe banana, mashed
  • 4 egg whites
  • 1 tbs Stevia (or sweetener of choice)
  • 1 scoop Vanilla protein powder (If you don’t want to use protein powder sub 1/4 cup oat flour and a little extra sweetener)
  • 1 tsp Baking powder
  • 1/2 tsp Vanilla extract
  • Pinch of Salt and Cinnamon
  • 2 tbs Mini chocolate chips

Mix mashed banana and liquid ingredients. Whisk in dry ingredients. Pour onto heated griddle sprayed with cooking spray, add chocolate chips to each pancake before flipping. Makes about 6 pancakes, Serves 3.

Nutrition Stats: (for 2 pancakes)

Cals: 208

Protein: 18 grams

Carbs: 26 grams

Fat: 4 grams

Sugar: 11 grams