Wednesday, August 24, 2016

Roasted Sunflower Protein Cookies

Perfect lunchbox or after-school/after work snack! Full of healthy fats and satiating protein to keep you fuller, longer.

I buy my flours, sugar, flaxseed etc. from Vitacost. For $10 off your first order, use my link!

Roasted Sunflower Protein Cookies



Ingredients:

1/2 cup sweet rice flour
1 scoop (33 grams) vanilla whey protein (I used Cellucor)
1/4 cup coconut sugar (or regular)
3 tablespoons nut butter of choice (I used sunflower butter)
1 flax egg (or regular egg)*
3 tablespoons roasted sunflower seed kernels
2 tablespoons water

Directions:

1. Preheat oven to 350 F.
2. Mix all ingredients until a dough forms. Divide into 9 cookies shapes. Place on a baking sheet lined with parchment paper.
3. Bake for 12 minutes. Enjoy!

*Flax egg: Mix together 1 tablespoon ground flaxseed with 3 tablespoons water. Allow to sit 5 minutes before use.

Nutrition Info (1 cookie): 97 calories, 4 g Fat, 9.5 g Carbohydrates, 4.5 g Protein

Thursday, July 14, 2016

Coconut Oatmeal Squares

These squares taste even better than they look!!!

I was using up some random ingredients I had in my pantry. If you don't have sweet rice flour, substitute almost any flour other than coconut or almond.

Not only is the macronutrient ratio (protein/carbs/fat) AMAZING, but they are super satisfying and perfect for snacking!!


Coconut Oatmeal Squares

Ingredients:

1 cup quick cooking oatmeal
3/4 cup sweet rice flour
1/3 cup unsweetened coconut flakes
1 scoop vanilla protein powder (33 grams)
1/3 cup granulated stevia
2 tablespoons ground flaxseeds
pinch of salt
1/2 cup 0% plain Greek yogurt
2 tablespoons nut butter of choice
3/4 cup unsweetened cashew milk
1 teaspoon mini chocolate chips (or more!!)

Directions:

1. Preheat oven to 350 F. Stir together dry ingredients (oatmeal through the flaxeeds) in a large bowl. Add wet ingredients (yogurt through the cashew milk) and stir to combine.

2. Spray a loaf pan with cooking spray. Add the mixture to the loaf pan. Sprinkle the mini chocolate chips on top. Bake for about 20-25 minutes or until knife comes out clean.

3. Allow to cool, then cut into 12 squares!

Nutrition Information: 114 Calories, 3.5 grams Fat, 14 grams CHO, 6 grams Protein

Wednesday, June 8, 2016

Shrimp with Spaghetti Squash and Peas

Shrimp with Spaghetti Squash and Peas


Ingredients:

6 ounces raw shrimp, tail off
1 cup cooked spaghetti squash
1/2 cup frozen peas
1 teaspoon olive oil
2 tablespoons grated parmesan cheese

Directions:

1. Heat a medium pan over medium heat. Season the shrimp with garlic salt. Spray the pan with cooking spray, add the shrimp and cook about two minutes per side (or until pink).

2. Cook the frozen peas in the microwave (about 1 1/2 minutes). Toss the peas,with the spaghetti squash, olive oil and cheese. Serve the shrimp on top.



Wednesday, June 1, 2016

Caramelized Onion, Feta, and Blue Cheese Chicken Burgers

Summer Time = Burger Time. 

I had some fat blueberries in my fridge and thought they would add an interesting element to the chicken burgers I was planning on making. As usual, I wanted to keep them SIMPLE. 

The blueberries add a pop of sweet flavor and almost act like a condiment for the burger (instead of ketchup). Don't knock it till you try it!!


Caramelized Onion, Feta, and Blueberry Chicken Burger

Ingredients:

1 small onion, thinly sliced 
1/2 packet stevia
1 teaspoon balsamic vinegar 
1 lb ground chicken breast
1/3 cup feta cheese
1/2 cup blueberries 
Salt and pepper to taste 

Directions:

1. Spray a nonstick pan with cooking spray and heat over medium high heat. Add the onion and sauté until soft, about 5 minutes. Stir in the stevia and balsamic. Cook until the balsamic starts to reduce (abut 1-2 minutes). Set aside and allow to cool. 

2. In a large bowl, mix the chicken, feta, onions, salt and pepper. Fold in the blueberries. Form into 4-6 patties. Cook on a hot skillet sprayed with cooking spray (about 5-6 minutes per side depending on how thick they are).

Nutrition Information: 

Tuesday, May 24, 2016

Pumpkin Chocolate Chip Protein Cookie

This is THE best protein cookie I've ever made!

I've been on the run lately, and found myself grabbing bars or Len and Larry's protein cookies. Which taste great, but I don't love that even their smaller cookie has 15 grams of sugar. So I decided to try to make my own version of Len and Larry's :)

This came out like soft baked cookie perfection for when you want a cookie or two, but don't feel like making an entire batch.


Pumpkin Chocolate Chip Protein Cookie

Ingredients:

2 tablespoons PEScience Blondie protein powder (or any other flavor)
1 tablespoon sorghum flour (whole wheat works too)
Dash of cinnamon
1 teaspoon peanut butter
2 tablespoons canned pumpkin
4 teaspoons liquid egg whites
3-4 drops liquid stevia (or granulated is fine- add it to taste)

Chocolate chips

Directions:

1. Preheat oven to 350 F

2. Mix the dry ingredients in a small bowl. In another small bowl, whisk together the egg whites and pumpkin.

2.  Warm the peanut butter in the microwave for about 20 seconds. Add the peanut butter and wet ingredients into the dry ingredients. Mix until combined (don't overdo it!) and a dough is formed.

3. Divide the dough into two. Line a baking pan with parchment paper. Form two cookie shapes with the dough and place on the parchment. If using, add some chocolate chips. Bake for about 16 minutes. Allow to cool.

Nutrition Info (without chocolate chips): 3.5 grams Fat, 13.5 grams Carbs, 15 grams Protein