Chocolate Chip Cookie Protein Bars

TitleshotA snack that tastes like an oatmeal chocolate chip cookie with perfect amounts of protein, slow digesting carbs, and healthy fats? Sign me up! These are great for a snack or breakfast on the go. I use Cashew Butter because it has more of a mild flavor and makes these taste more like a cookie, but any nut butter will do.

extra

  • 1 cup Old Fashioned Oats
  • 1 large Banana, mashed
  • 2 Egg whites
  • 1/2 cup Cashew Butter (or nut butter of choice)
  • 1/2 cup Vanilla protein powder (or an extra half cup of oats)
  • 1/2 cup Stevia
  • 1/2 cup Unsweetened almond milk (or skim)
  • 1/2 tsp Baking Powder
  • 1/2 tsp Butter extract (or vanilla extract)
  • 1/4 tsp Salt
  • 2 TBS Mini chocolate chips

Preheat oven to 350 degrees. Soften nut butter in the microwave fr 10-15 seconds if needed. Mix all of the ingredients except for chocolate chips until well blended. Pour into a 9×9 inch baking pan sprayed with cooking spray. Sprinkled chocolate chips on top. Bake for 15-20 minutes.

cut bars

Let cool completely before cutting into 8 bars. Store in the fridge for up to 4 days (if they last that long).

Nutrition Stats: (per bar)

181 Cals

Protein: 8 grams

Carbs: 18 grams

Fat: 10 grams

Sugar: 5 grams

Advertisements

BBQ Chicken Cauli-Crust Pizza

I love pizza on a ninja turtle level but if there is a way I can make it delicious, easier on the waistline, and sneak veggies in the process then count me in. I hear the complaint that cauliflower crust pizza takes too long to make but really unless you’re popping a DiGiorno in the oven, all homemade pizza takes prep work. You can change toppings but I always make mine BBQ Chicken because its obviously the best kind :).

caulicrustCrust Ingredients:

  • 1 Large head of cauliflower
  • 1 Egg
  • 1/2 cup Mozerella cheese
  • 1/2 cup Shredded parmesan cheese
  • 1/2 tsp Garlic powder
  • Pinch of Salt

Toppings:

  • 1 1/2 cup (or two small breasts) Chicken Breasts, cooked and shredded (I just stick frozen breasts in the crockpot with 1 cup of broth on low for 8 hours)
  • 3/4 cup reduced fat cheese (I use 1/2 moz and 1/2  cheddar combo)
  • 1/2 cup BBQ sauce (I try to find a low sugar sauce like Stubbs)
  • 1/3 cup Sliced red onion
  • Fresh cilantro

To make crust: Preheat oven to 425 degrees. Cut cauliflower into quarters and grate florets (or throw florets into a food processor and pulse until its a rice-like texture). Heat the grated cauliflower in the microwave, uncovered, for 8 minutes. Stir and let cool. Add the rest of the crust ingredients and form into a 1/2 inch crust shape on a piece of foil or parchment. Bake for 25 minutes or until slightly golden brown.

Crust

Mix the pre-cooked chicken with bbq sauce and spread onto the crust. Add the sliced onion and cheese. Bake for 8-10 minutes. Sprinkle with cilantro and enjoy!

slice

Makes 8 slices

Nutrition Stats for 1 Slice:

Cals: 125

Protein: 11 grams

Carbs: 6 grams

Fat: 6 grams

Chocolate Chia Pudding

DSC01770These little seeds are a nutritional powerhouse. I usually throw them in overnight oatmeal but once in awhile like to make pudding with them for a super good for you dessert. If you’ve never used chia seeds before, they absorb 10 times their weight in water, making a tapioca-like gel that can thicken sauces or jams, and even help you feel full longer. If you really need an excuse to eat dessert, check out how good these are for you:

DSC01775

  • 1 1/2 tbs Chia seeds
  • 1 tbs Unsweetened cocoa powder
  • 1 tbs sweetener (I used stevia, but you can sub maple syrup)
  • 2/3 cup Milk of choice (I used almond)
  • 1/2 tsp Vanilla extract

Mix all ingredients together and leave in the refrigerator 30 minutes or overnight. Leave as is or top with berries, coconut, or chopped dark chocolate. Serves 1. Enjoy!

Nutrition Stats:

Cals: 140

Protein: 7 grams

Carbs: 11 grams

Fat: 8 grams

Sugar: 0 grams

Fiber: 10 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

 

 

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

 

 

Karcher Ricotta Pancakes

   Whoa…I logged in today and saw my last post received 5,000 views. I’m flattered that anyone would want to read my little site, let alone people from Bahrain, Portugal, Chile, and other random countries that show up in my viewer stats.
      I realized I need to mix it up with recipes as not everyone likes to cook or bake with protein powder and stevia. This pancake recipe has neither, but is still low sugar and packed with protein . My mom sent me this recipe, which has been in my family for at least four generations on the Karcher side.
ingredients
It wasn’t an unhealthy recipe to begin with and doesn’t need the substitutes I used, I just wanted to see if it would taste just as great with a few changes. The only ingredients I modified were changing the cow’s milk to almond milk and flour to spelt flour, which I’ve been loving lately. Spelt flour tastes great, seems to work better in recipes than oat flour, and is higher in protein than white & wheat flour. It’s also more water soluble, which is why you should use a little less than called for when substituting it in a recipe, hence why you’ll see a scant 1/2 cup. If you go with regular flour, use a whole 1/2 cup.
ricotta
  • 3 eggs, separated
  • 8 oz. low fat Ricotta Cheese
  • 2/3 cup Unsweetened Almond Milk (or skim)
  • Scant 1/2 cup Spelt Flour (or 1/2 cup regular flour..oat flour would probably work too)
  • 1 tsp. baking powder
  • 1 tsp. vanilla
Separate eggs and beat whites until stiff. Set aside. Mix yolks, milk and Ricotta together. Add flour and baking powder, then vanilla. Fold in stiff whites. Batter will be super fluffy. Cook on a pan sprayed with cooking spray. These pancakes aren’t very sweet since they have zero sugar/sweetener in them so definitely go crazy with toppings like fruit. I’ve tried mine with homemade blueberry compote and peanut butter. Serves 4.
Nutritional Stats (1 serving is 2 pancakes)
Cals: 172
Protein: 13 grams
Carbs: 10 grams
Fat: 6 grams
Sugar: 5 grams

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.

DSC01210

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

First Things First

I just need to get this out there – I hate the words ‘blog’ and ‘blogger.’ Fitness is just one of my many passions in life. Another is cooking; specifically coming up with healthy new recipes (mostly treats, many with sprinkles) because balance is essential in a healthy life.

I’ve tried my hand at distance running, triathlons, and most recently a bodybuilding competition. Lately I’ve had friends ask me a lot about nutrition, strength training, and competing. I certainly don’t consider myself an expert but I love to share information and encourage others on their road to health so it made perfect sense to put it all into a blog.

I’ll leave you first with my favorite protein shake recipe. (Adapted from Dashingdish.com)

Cake Batter Protein Shake

IMG_20130917_201212

  • 1 Scoop of Vanilla Protein
  • 2 Tbs Sugar Free Fat Free Vanilla Pudding Mix
  • 1/2 tsp Butter Extract
  • 1/2 tsp Almond Extract (Both extracts can be found in the baking aisle)
  • Pinch of Xantham Gum (Optional – it gives a milkshake consistency to any protein shake)
  • Rainbow Sprinkles

Directions: Blend with ice and 1 cup of water or unsweetened almond milk. Top with sprinkles!

Thanks for reading friends!

Rachel