Sunday, February 2, 2014

Protein Pineapple Cake

So pineapple upside down cake is one of my favorites.  Here is a healthy protein packed version that will satisfy your sweet tooth.

Protein Pineapple Cake
Preheat oven to 350 degrees.  In a small loaf pan, grease the pan and add 1/2 cup crushed pineapple with some of the juice.  I then sprinkle with a bit of cinnamon.

In a blender, add all of the ingredients and blend to make a smooth batter.
1 tsp vanilla
1/3 cup unsweetened vanilla almond milk
1 tsp baking powder
1 tsp baking soda
1 egg white
4 oz unsweetened applesauce
1/2 tsp. chia seeds (optional)
1/4 cup oats
1 TBSP honey
1 scoop of vanilla protein powder, I use Isopure vanilla

Slowly pour batter on top of pineapple and bake for 23-28 minutes.  Makes 2 servings.

Calories 212, 2.2 g fat, 31g carbs and 17.7g protein.

Sunday, December 29, 2013

Baked Oatmeal with Chocolate Chips and Nuts

What a delicious little muffin!  I have been looking for a way to make oatmeal quicker and easier first thing in the morning.  These muffins are easy to re-heat and just add some fruit or boiled eggs for a quick, healthy breakfast.

Baked Oatmeal with Chocolate Chips and Nuts
3 cups rolled oats
2 TBSP brown sugar
2 tsp baking powder
2 tsp cinnamon
1/2 tsp salt
1 scoop vanilla protein powder
2 eggs beaten
2 mashed bananas
1 cup unsweetened almond milk
1 tsp vanilla
4 TBSP chocolate chips
1/4 cup nuts (I used chopped hazelnuts)

Mix dry ingredients together.  In a separate bowl mix milk, mashed bananas, eggs, and vanilla.  Add wet ingredients to the dry mix.  Mix just until incorporated.  Fold in nuts and chocolate chips.  Let batter sit 10 minutes before baking.  Bake at 350 degrees for 20-25 minutes. 

This made 16 muffins. Each had 121 calories and 4.75g of protein. 

Wednesday, December 4, 2013

Blueberry, Walnut, Chocolate Pancakes

What a great combination this morning!! Who doesn't like chocolate and walnuts and blueberries and pancakes.  WooHoo!!

Blueberry, Walnut, Chocolate Pancakes
1 scoop vanilla protein powder
enough flour to make 1 1/2 cups total with the protein powder (I used white whole wheat)
1/2 tsp cinnamon
1/8 tsp salt
1 1/2 TBSP cocoa powder
1 1/4 cup vanilla almond milk
1 TBSP coconut oil
1/2 cup chopped walnuts
1 cup frozen blueberries

Mix together protein powder/flour mixture with cinnamon, salt, and cocoa.  Add milk and oil and mix. Mix in the walnuts then gently fold in the blueberries.  Cook on a griddle on medium heat.  Batter will be thin.  Cook slower than normal pancakes to ensure the blueberries warm up.  I topped mine with butter and some honey and they were delish!! 

Sunday, September 15, 2013

Healthy Peach Crumble Muffins

Healthy Peach Crumble Muffins

I went to the local farmer's market and bought one of these delicious smelling muffins.  As I was eating it, I kept thinking about how many calories and fat grams it probably had.  I know kinda sad.  But I knew I could make it much healthier and still taste delicious!! And I did it!!

Crumble Topping
1/4 cup brown sugar or 1/8 cup splenda brown sugar blend (I used the splenda blend)
1/4 cup flour
1/2 cup oats
1/2 cup sliced almonds
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. salt
4 TBSP butter, cold

Mix all the dry ingredients.  Add the butter and use a fork to mash the butter and make the crumble.  I will also use my hands at the end to help.  Set aside.

3 cups flour
2 scoops vanilla protein powder, or just add 1/2 cup more flour.  I like the added protein.
4 tsp. baking powder
1 tsp. salt
1 tsp. cinnamon
1 tsp. nutmeg
1 cup brown sugar or 1/2 cup splenda brown sugar blend (I used the splenda again)
1/4 cup plain Greek yogurt
6 TBSP butter, at room temperature
1 TBSP vanilla
2 eggs
1 1/2 cup milk, I used almond milk
2 cups diced peaches in juice, I used canned because the fresh peaches usually are not as sweet w/o adding sugar

In a bowl mix the flour, protein powder, baking powder, salt, cinnamon, and nutmeg together.

I used my mixer with paddle attachment but a hand held mixer would also work.  In the bowl, add brown sugar, Greek yogurt, butter, and vanilla.  Cream together about 2 minutes.  Add 1 egg at a time to the mix.  Then alternate adding some flour and then some milk until it is all added and the batter is smooth.  Remove the mixing bowl and fold in the peaches.

I like to use the paper liners for all my muffins.  Fill each cup about 2/3 full and top with some of the crumble topping.  I was able to make 31 muffins with this recipe.  You could also make a peach crumble bread or use bigger muffins tins for the extra large muffins.

Bake at 400 degrees for 18 minutes for regular sized muffins.  Cool on a wire rack.

For 31 muffins, each muffins had 118 calories, 4.7 g fat, 14.5g carbs and 4g protein.  Much better than most store bought muffins!!

Wednesday, July 17, 2013

Baked Protein Donuts

I modified this recipe after looking at other donut recipes calling for 5 TBSP of butter or 1 cup of sugar.  These are much healthier and still taste delish!!

Baked Protein Donuts
1 scoop of vanilla protein powder
1/2 cup whole wheat flour
2 tsp. baking powder
1/2 tsp ground nutmeg
1/4 tsp salt
1/2 beaten egg (I beat the whole egg and just use half,, add the other half to my morning scrambled eggs)
1/2 cup almond milk, can use any kind
1 TBSP plain Greek yogurt
2 TBSP butter
1/4 cup stevia or less to taste
cinnamon for dusting, can also use a cinnamon sugar mix

Start by mixing the egg, butter, stevia and Greek yogurt together.  Then add the sifted dry ingredients and milk. Pour into your donut or muffin pan.  Bake at 350 degrees for 13-15 minutes.  Makes 5 donuts.

Each donut has 117 Calories, 5.5g fat, 9.6g carbs and 7.7g protein. 

You can change this up by using all butter and no Greek yogurt.  This will make them more fluffy but more calories and fat.  You could also use all flour instead of protein, 3/4 c. flour if you omit the protein or any combination of protein and flour to make 3/4 cup.

Saturday, July 6, 2013

Mexican Style Lettuce Wraps

These can be easily assembled in no time and with lots of variations in toppings!  I am not a huge fan of cheese so I didn't add any.

Mexican Style Lettuce Wraps
4 romaine lettuce leaves
1/2 cup fat free refried beans
1/2 cup shredded pot roast or seasoned ground beef
2 Tbsp light sour cream
2 Tbsp salsa or pico de gallo

I divided the ingredients evenly between the lettuce leaves.  I spread the beans on the bottom and then layered the meat, sour cream and salsa.  Quick, easy and ready to eat!!

Total calories 350 with 25 grams of protein!!

Tuesday, June 25, 2013

Shredded Mexican Chicken in the crock pot

This is such a simple and delicious recipe.  I like to make a large batch on the weekend and eat it throughout the week.  By using the crock pot, you can make this recipe with very little work.

It is great to use for fajitas, nachos or taco salads. I can't wait to add some avocado and eat up!!

Shredded Mexican Chicken
4 boneless, skinless chicken breasts
14 oz. can of low sodium diced tomatoes
1/2 cup of salsa
cumin to taste, about 1 1/2 TBSP
Mrs. Dash Southwest Chipotle, about 2 tsp
pepper to taste
1/2 medium onion sliced
1/2 medium bell pepper sliced

Throw everything into your crock pot.  I use crock pot liners because I hate cleaning my crock pot.  Cook on high about 4 hours or low for about 6 hours.  I pull out the chicken and shred it with about an hour left to cook.  This way all the chicken really soaks up the flavors.