3 Ingredient Cereal Bars

Cerealbars I’ve been seeing Cheerio bars on Pinterest a lot but all the recipes I’ve found have an extra cup of sugar and/or corn syrup. These are healthier and faster to make.  Less than 5 minutes & 3 ingredients…go!

  • 3 cups of cereal (I used Kashi Heart to Heart, but feel free to use Protein Cheerios or any other kind your heart desires)
  • 1/2 cup Creamy peanut butter
  • 1/4 cup Honey

Microwave honey and peanut butter together for 20-30 seconds and stir. Pour over cereal and mix thoroughly. Press into an 8×8 pan sprayed with cooking spray or lined with parchment paper. Refrigerate for 30 minutes until firm and cut into 9 squares.

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Nutrition Stats (per 1 bar):

Cals: 166

Protein: 5 grams

Fat: 8 grams

Carbs: 23  grams

Sugar: 11 grams

Breakfast Cookies

I don’t like rules when it comes to food. Like the kind that says you can’t have cookies for breakfast (and I’m not talkin’ about Cookie Crisp cereal). Or that you have to eat this particular recipe at breakfast – have these anytime! They’re amazing.

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  • 1 banana, mashed
  • 1/2 cup Old fashioned oats
  • 1 tsp Vanilla extract
  • 1/2 tsp Cinnamon
  • Pinch of Salt
  • 2 tbs Peanut Butter (I like to use crunchy for this recipe)
  • 4 squares Chopped dark chocolate (or 1-2 tbs chocolate chips)
  • Optional add ins: Raisins, Dried Cranberries, 1 tbs ground Flaxseed, 2 tbs protein powder.

Preheat oven to 325 degrees. Mix all ingredients together. Drop dough by rounded tablespoon onto baking sheet covered with parchment paper. Press down (these cookies don’t spread). Bake 8-10 minutes. Serves 8.

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Nutrition Stats: (per cookie)

Cals: 84

Protein: 2 grams

Carbs: 9 grams

Fat: 5 grams

Sugar: 3 grams

 

 

 

Healthy Peanut Butter Crispy Treats

Whoa Nelly, these are really good. These little treats are a little higher in sugar than what I normally make but they are great for pre or post workout. Hey, did you know that after a workout is quite possibly the best time to consume sugar? I usually add fruit in my post workout shake to restore that depleted glycogen (my husband sometimes consumes gummy worms with his but I really just think he uses that as an excuse to eat candy). Puffed millet can be found in most cereal/health food aisles of the grocery store. It’s not as crispy as puffed rice but I like its chewy texture. Feel free to substitute and get creative.

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If you don’t want to add the protein powder just leave it out and you’ve got yourself some healthy rice crispy treats (but honestly, you can’t taste it at all). You can do this recipe two ways – make into bars or roll into balls (which I think were cuter).

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  • 4 cups Puffed Millet (or puffed rice or quinoa)
  • 1/2 cup Crunchy peanut butter
  • 1/2 cup Honey
  • 1/2 cup Vanilla protein powder (this can be omitted)
  • 1/2 tsp Vanilla extract
  • Pinch of salt
  • Optional: 1/2 Dark chocolate bar (I used 1 serving Green & Black 70% chocolate)

Add honey and peanut butter in a bowl and microwave 30-45 seconds until peanut butter is easier to work with. Pour into a larger dish with the rest of the ingredients (except for the chocolate). Mix well. To make bars: pour mixture into an 8×8 pan coated in non-stick spray. To make balls: coat your hands in a little cooking spray to avoid it sticking to your hands. Roll into 13-18 balls and place on a pan covered with wax paper or foil. For a chocolate drizzle topping, melt dark chocolate in the microwave stirring often. Drizzle with a spoon. Freeze for 20 minutes until they are firm then move them to the fridge. (You can cut the bars into 9 individually and wrap them so they’re ready to roll when you are. Serves 9.

Nutrition Stats:

Cals: 209

Protein: 9 grams

Carbs: 26 grams

Fat: 10 grams

Sugar: 19 grams

 

 

Protein Peanut Butter Cups

I saw Reese’s Eggs in the store yesterday and couldn’t get them off my mind. Why are they so much better than regular Reese’s peanut butter cups? I think it’s probably the higher peanut butter to chocolate ratio. Anyways, I whipped these up to kill my craving. Hope you like them!

  • 1 scoop Chocolate protein powder (I used BSN)
  • 2 tbs Unsweetened cocoa powder
  • 1 tbs Stevia (or honey)
  • 1/4 cup Greek yogurt (If you don’t do dairy or have this on hand, you could probably skip this ingredient, I just added it for more volume)
  • 1/3 cup Almond or skim milk
  • 2 1/2 tbs Creamy peanut butter

Variations: If you want a lower calorie treat, substitute 4-5 tbs of peanut flour mixed with 2 tbs water for the regular peanut butter. You can also use a mini muffin tray to make smaller cups.

Whisk together everything but the peanut butter until you have a pudding consistency. Pour half of the chocolate mixture into muffin tins with paper liners (about 1 heaping tablespoon into each). Leave in the freezer about 20 minutes or until hardened. Spread 1/2 tablespoon of peanut butter into each cup then top with the rest of the chocolate mixture. Freeze 1-2 hours before eating. Store any uneaten treats in a zip lock in the freezer.

Makes 5 Peanut Butter Cups.

Nutrition Stats: (for 1 cup)

Cals: 94

Protein: 8 grams

Carbs: 5 grams

Fat: 5 grams

Sugar: 2 grams

 

 

Skinny Peanut Butter Cookies

For the record, this isn’t really an original recipe. I think everyone’s heard of the 3 ingredient peanut butter cookie ( Mix 1 cup peanut butter + 1 cup sugar + 1 egg). I wanted to try it with stevia to see if they would be just as good – success! I also added some vanilla for extra flavor.

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These low carb beauties can help you fit your fat quota for the day. I’ve been tracking my macro-nutrients lately to make sure I’m getting enough fuel and I tend to fall short on fat. I’ll take any excuse to eat more cookies!

  • 1 cup Peanut butter (I used natural)
  • 2/3 cup Stevia
  • 1 Egg
  • 1 tsp Pure vanilla extract

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Preheat oven to 350 degrees. Mix ingredients together and roll into 1 inch balls. Do the criss-cross fork thingy. Bake for 10 minutes. These cookies don’t spread much – but they are a bit more crumbly than a regular cookie. Makes 18 cookies. Enjoy!

Nutrition Stats: for 1 cookie

Cals: 88

Protein: 4 grams

Carbs: 3 grams

Fat: 7 grams

Sugar: 1 gram

 

PB Banana Waffles

This has been my favorite breakfast lately. I used to be strictly into protein pancakes but waffles are way easier (when you make bananapancakes with oat flour or protein powder in the mix, they tend to fall apart) and plus, didn’t Mitch Hedberg say that waffles are really just pancakes with a syrup trap? Anyway, this is super filling and is the perfect amount of protein, carbs, and fats to get the day started. Sometimes I add 1-2 Tbs of Vanilla Protein Powder, especially if I eat these post work out.

  •  1/4 Cup Oats
  • 1/2 Banana
  • 3 Egg Whites
  • 2 Tbs Plain Greek Yogurt
  • 1/4 tsp baking powder
  • 1/4 tsp Vanilla Extract
  • Pinch of Cinnamon
  • 1 Packet of Stevia (Optional)
  • 1 Tbs Peanut Butter
  • 1/8-1/4 Cup Low Sugar Maple Syrup (I used Sugar Free)

Blend all ingredients except for Peanut Butter and Syrup in Blender or Food Processor. Prepare in a waffle iron. Meanwhile, heat peanut butter and syrup in the microwave and stir together. Makes one waffle.

You can also top with extra banana slices and walnuts.

Nutrition Stats For Entire Recipe:

Cals: 321

Protein:  26 grams

Carbs: 33 grams

Fat: 10 grams

Sugar: 11 grams

Chocolate Molten Lava Cake

The snow is finally starting to melt! This sums up what its been like here in the Metro area the past 3 days:

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Sometimes when I come home from the gym, especially when its cold outside, the last thing I want is to do is down a giant cold protein shake. Enter molten lava protein cake. I’ll also have this once in awhile if I’m having a chocolate craving at night.

Here’s the thing with this recipe: If its nuked in the microwave for even a few seconds too long, it gets chewy to the point where its inedible. Mine takes 20 seconds tops. Since all microwaves are different (and different protein powders yield different results), take it out after 10-15 seconds to test it. It still should be gooey on top.

  • 1 Scoop Vanilla Protein Powder
  • 1 Tbs Unsweetened Cocoa Powder
  • 1 packet of Stevia (optional)
  • 1/2 tsp Baking Powder
  • 2 1/2 Tbs Water
  • 1 Tbs Peanut Butter

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DSC01416Mix everything but the peanut butter in a small bowl. Pour batter into a mug or ramekin sprayed with cooking spray. Microwave for 10-20 seconds. Push tablespoon of peanut butter to the center of the cake. Eat it right out of the mug or dump it on a plate.

Nutritional Stats:

Cals: 210

Protein: 25 grams

Carbs: 11 grams

Fat: 11 grams

Sugar: 1 gram

MyOatmeal.com Round 2: Cake Batter Oats & PB Lean

To continue from my previous post – I don’t have a recipe to share with the Cake Batter flavor of MyOatmeal.com oats because honestly I couldn’t get enough of eating it as is with PB Lean on top for breakfast. I realized I was out this morning and I’m already planning my next order. (I’m thinking Red Velvet or Dulce de Leche flavors are next)

Initially, it took me probably an hour to choose which flavors I wanted but I settled on Cake Batter – specifically because I thought it would taste good with the Vanilla Frosting flavored PB Lean. I definitely recommend the Smash Blend on the oatmeal options; the texture is the best I’ve ever had.

The PB Lean is wonderful! If you don’t know what peanut flour is, its dehydrated peanut butter with 85% less calories from fat. You add water to turn the dehydrated peanut butter powder in to a low calorie, low fat, low sodium, gluten free substitute. While I had been using PB2 for years in baking and protein shakes, I didn’t like the taste of it as a peanut butter substitute by itself. I could eat spoonfuls of PB Lean. There are just as many options of flavors to customize for this product and you can even add nuts, seeds and dried fruit.

To make your own custom oatmeal – click here.

The Promo Code is still good! To save 15% of your order, enter Promo code: healthy15 when you check out.

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50 Calorie Peanut Butter Swirl Brownies

If I could sit around all day and eat brownies as big as my face, I would. Honestly. But I’ve noticed that a high brownie consumption correlates with shrinking pants.

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I love brownies so much I was craving them at 9am when the thought occurred to me to try to make a healthier version. Luckily, these brownies are healthy enough to eat for breakfast. These are super fudgy and so good that I had to leave the room to keep from eating the entire pan. I’ve been playing around with almond meal in pancake recipes and was happy to find that its natural sweetness bodes well for brownies too. If you don’t have any on hand – you can make it yourself or just sub another part oats.

Peanut Butter Swirl Brownies

  • 1/4 Cup Old Fashioned Oats
  • 1/4 Cup Almond Meal (if you don’t have any on hand, just sub another 1/4 cup oats)
  • 2 Egg Whites
  • 1 5.3oz. container of Low Fat Vanilla Greek Yogurt (don’t use plain non fat – the brownies will taste sour!)
  • 1/2 Cup Unsweetened Cocoa Powder
  • 3/4 Cup Stevia (I used Stevia in the Raw)
  • 1/4 Cup Unsweetened Almond Milk (or skim)
  • 1 tsp. Baking Powder
  • 1 tsp. Vanilla Extract
  • Pinch of Salt
  • 4 Tbs PB2 or Peanut Flour

Preheat oven to 350 degrees. Blend all ingredients except for PB2 in a blender or food processor. Batter will be thin. Pour into an 8×8 pan sprayed with cooking spray. Bake for 10 minutes.

To make peanut butter swirl, mix the PB2 with 3-4 Tbs of water to get a thinner consistency. If you don’t have PB2 – just sub 4 tablespoons of regular peanut butter (but warm it in the microwave first). Using a knife, swirl the peanut butter mixture into the batter.DSC01206

Bake for 10 more minutes. Wait until completely cool to cut into brownies. Then do a face dive into deliciousness. Makes 12 brownies.

Stats for one brownie:

Cals: 50

Carbs: 5 grams

Protein: 4 grams

Fat: 2 grams

Sugar: 2 grams

Chocolate Protein Waffles with Peanut Butter Syrup

I’ve been inventing new kinds of waffles lately and these are by far my favorite.  If you want to increase the protein content, just add 1/3 scoop of vanilla or chocolate protein powder to the recipe. Enjoy!

waffle

Waffles Ingredients:

1/2 cup oats

4 egg whites

2 Tbs Unsweetened Cocoa Powder

1 Tbs Stevia

1 tsp baking powder

1/2 tsp butter extract (optional)

1/4 cup unsweetened applesauce

1/4 cup plain Greek yogurt

Syrup ingredients:

2 Tbs of PB2 or peanut flour

1/4 cup Sugar Free or Low Sugar Syrup

Blend ingredients together in a blender or food processor. Pour into a waffle iron greased with cooking spray. Meanwhile, mix the PB2 with 1 Tbs of water as directed. (1 Tbs of Peanut Butter can be substituted if you don’t have any on hand). Mix with syrup and heat in the microwave or stove top.

For entire recipe (2 waffles with syrup)

Cals: 415

Protein: 38 grams

Carbs: 60 grams

Fat: 6 grams

Sugar: 8 grams