Protein Pumpkin Bread

                                                       

Love having a slice or two of this bread as a snack, or a few slices for breakfast (loaded with peanut butter, obviously). I'm working on keeping my recipes simple (i.e. no more crazy ingredients). Mostly because:

1. It's unnecessary

2. I don't have time

3. You don't have time

Here we go: 

                               

Protein Pumpkin Bread

Ingredients:

1/2 cup coconut flour

1 scoop vanilla whey protein (I used Cellucor)

1/3 cup stevia for baking

1 teaspoon baking soda

1 teaspoon cinnamon

1 cup canned pumpkin 

3/4 cup egg whites

1/2-3/4 cup unsweetened almond milk

3 tablespoons creamy peanut butter

1 teaspoon vanilla

Directions:

1. Preheat the oven to 300 F. 

2. Mix the dry ingredients together in a bowl. Mix the wet ingredients in a separate bowl. Add the wet ingredients into the dry ingredients (add more almond milk if necessary, but you want a nectar-thick batter). 

3. Spoon the batter into a bread loaf pan lined with parchment paper (for easy removal). Cook about one hour and 10 minutes or until knife comes out clean. 

4. Let cool and cut into 8 slices. I recommended refrigerating them (I like the texture better when they are chilled). 

Nutrition Information for 1 slice: 103 calories, 4 g Fat, 8 g Carbs, 8 g Protein

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

Peanut Butter Pumpkin Bread

I'm really not sure why loving pumpkin makes you a "basic bitch", but since I loved pumpkin way before it became cool, I'm excluding myself from that hashtag. Plus, this bread is far from basic. It's moist and pumpkin-y and perfect for fall.

 I used baked kabocha squash (Japanese pumpkin) for this recipe, but regular pumpkin should work fine (or even baked butternut squash). 

Peanut Butter Pumpkin Bread

Ingredients:

2 flax eggs (2 regular eggs works fine too!)
1/2 cup almond flour
1/4 cup millet flour
2 scoops vanilla protein powder
1/2 cup baking stevia
1 teaspoon cinnamon
1 teaspoon baking powder
1 cup cooked kabocha squash
2 tablespoons peanut butter
1/2 cup unsweetened cashew milk (or any milk)
1 teaspoon vanilla extract

Directions:

1. Preheat oven to 350 F.
2. To make the flax eggs, mix the flax seed with 1/4 cup of water in a small bowl. Let it sit for 5 minutes.
3. Add the flax eggs and remaining ingredients to a food processor or blender and blend until smooth (don't overmix!).
4. Add to a small loaf pan and bake for 40-45 minutes or until knife comes out clean. Allow to cool, then cut into 8 pieces. Enjoy!

Macros per serving: 7.5 fat, 7 carbohydrates, 8 protein

No-Bake Chocolate Coconut Protein Bites

It's WAY to hot in NYC to turn on the oven, so I made these easy no-bake protein bites! Perfect for an on-the-go snack, or to satisfy that sweet tooth after dinner.

No-Bake Chocolate Coconut Protein Bites

Ingredients:

1/3 cup millet (or other whole grain flour)
2 scoops chocolate whey protein powder
2 tablespoons apple butter (or pumpkin butter; apple sauce may work here too)
3 packets stevia
1/4 cup peanut butter
2 tablespoons water
2 tablespoons coconut flakes

Directions:

1. Place the peanut butter in a small bowl and microwave about 30 seconds or until warm.
2. Combine all of the ingredients EXCEPT the coconut flakes in a large bowl. Mix well until a dough begins to form (I used my hands- this WILL be sticky!).
3. Place the dough in the fridge for 5 minutes so it is easier to handle.
4. Remove the dough from the fridge and lay out a piece of wax paper (or a tray or foil- whatever works). Place the coconut flakes in a small bowl. Roll the dough into balls, then roll in the coconut flakes to coat.

Makes 20

Serving Size (1 ball): 43 calories, 1.8 g Fat, 3 g CHO, 3.6 g Pro

Healthy Cookie Dough

Cookie dough that's actually good for you! Slightly modified the recipe from PopSugar. 

So easy to make, and a great way to get a good source of fiber, protein, and manganese.

Healthy Cookie Dough

Ingredients:

1 can chickpeas, rinsed and pat dry
1/3 cup peanut butter
1 teaspoon vanilla
1 tablespoon honey
Optional: Add 1/2 scoop vanilla whey protein powder  

Directions:

1. Blend all ingredients in a food processor until smooth.

Peanut Butter Banana Waffles

When I woke up today, my stomach wasn't feeling 100%. I decided to forgo the protein powder that I usually use at breakfast for this reason (just in case it made my stomach worse!). As horrible as it is to have a stomach ache, I'm happy that it forced me to make a protein powder free, and therefore, kid friendly waffle recipe! These waffles are also gluten-free and dairy-free, and packed with protein from the peanut flour I used. These flours may sound foreign, but they are available at great prices from Vitacost (discount off your first order included in the link!).

Peanut Butter Banana Waffles

Ingredients:

1/4 cup peanut flour
2 tablespoons coconut flour
1 small banana (100 grams)
3 tablespoons egg whites
1/2 teaspoon baking powder
Stevia to taste
Almond milk if needed

Directions:

1. Preheat waffle maker and spray with cooking spray.
2. Place all ingredients into a food processor or blender (I use my Ninja). Blend until smooth.
3. Pour into waffle pan and cook until done. Top with your favorite toppings (nuts, fruit, yogurt, nut butter, coconut flakes, etc.)

Peanut Butter Cookie Protein Pancakes

I really love using Metabolic Nutrition protein powder for my pancakes. They seem to have this mysterious "fluff" factor that other powders don't have. I've only tried their Peanut Butter Cookie flavor- and it's delicious! 

You'll see that I add cauliflower to almost all of my pancake recipes. I promise you don't taste it, and it makes your pancakes more moist and cake-like!

If you don't have the protein powder I used, use what you have! This recipe works with any whey protein.

Some of my ingredients may sound unfamiliar, but they are staples in my pantry. I described most of my ingredient choices and where to find them on my post "Tips For Fluffy Protein Pancakes". I always order them online from Vitacost because they have such a large selection and it's much cheaper than grocery stores. Plus, you don't have to leave your house. Groceries delivered right to you door! Here's a link to get money off yor first order:

Peanut Butter Cookie Protein Pancakes 

Ingredients:

 3/4 scoop (20 grams) Peanut Butter Cookie protein powder (Metabolic Nutrition)

3 tableapoons quinoa flour 

1 teaspoon psyllium husk 

1/2 teaspoon baking powder

1/4 cup canned pumpkin 

3 tablespoons egg whites

A few splashes almond milk 

Splash of butterscotch extract

Stevia to taste 

Directions: 

1. Preheat a nonstick pan over medium heat and coat with cooking spray.

2. Place your cauliflower in a food processor and blend until finely chopped. Place in a bowl and microwave 40 seconds. 

3. Place all remaining ingredients (including cauliflower) in your food processor. Add the milk as needed. You want your batter to be THICK. 

4. Add batter to your pan by the spoonful (pan should be hot by this time). Cook until edges set and bubbles start to form, then flip. Cook another 3-4 minutes on the other side, or until cooked through. 

My favorite way to eat my pancakes is to layer them with Greek yogurt sweetened with stevia, and then top with either almond butter or peanut butter!

Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

I love trying new foods and experimenting with pancakes. I always try to order one new item that I haven't tried before whenever I place an order at iherb.com (one of my favorite places to order most of my flours and stevia extracts). My last order included quinoa flour. Quinoa flour is one of the oldest cultivated grains in the world- the Inca's called it the "mother of all grains". Quinoa is higher in protein than most grains, it is gluten free, and it is a rich source of iron, potassium, calcium, and magnesium. I am loving the flavor and texture that it gives my pancakes! It's similar to coconut flour in that it makes my pancakes fluffy, but it doesn't require as much liquid. Quinoa flour is officially a pantry staple for me! If you decide to order it from iherb.com, you can use my discount code (on my home page) to get money off your first order!

Note: If you don't have Sunwarrior protein powder, you can probably use regular whey protein, but don't use as much milk (whey protein doesn't absorb as much liquid). Remember, the thicker the batter, the better the pancakes! Also, don't fear the cauliflower. I use it in almost ALL of my pancake recipes because it gives such an amazing cake-like texture. You don't taste it- I promise!

Pancake time!

                               

                              

Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

Ingredients for Pancakes:

1/3 cup riced cauliflower (put in a food processor and pulse until it looks like couscous)
1/4 cup quinoa flour
3/4 scoop Sunwarrior Chocolate Protein Powder
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1/2 medium banana (about 50 grams)
3 tablespoons egg whites
1/3 cup almond milk

Ingredients for Chocolate Peanut Butter Sauce (optional- use whatever sauces and toppings you like!):

1 tablespoon Walden Farms sugar-free chocolate syrup
2 tablespoons peanut flour (or PB2)
Water

1. Put the riced cauliflower in a small bowl and cook in the microwave for 40 seconds. Set aside.
2. Heat a large nonstick pan over medium heat and coat with cooking spray. Add all of the pancake ingredients into a food processor (including the cauliflower). Blend until smooth.
3. Add pancake batter by the spoonful. Cook until the edges set and small bubbles start to form. Flip. Cook on the other side about 3-4 minutes.
4. To make the sauce, combine the chocolate syrup and the peanut flour. Slowly add water until it becomes a thick sauce. Layer the pancakes with the sauce. Enjoy!

Pumpkin Peanut Butter Quinoa Pancakes

These were so amazing that I contemplated crying when they were over. I love the combination of pumpkin and peanut butter. Plus the pumpkin keeps the pancakes moist. The cauliflower sounds weird, but trust me! You can't taste it, and it makes your pancakes thick and cake-like. 

                             

Pumpkin Peanut Butter Quinoa Pancakes

Ingredients:

 

3/4 scoop Peanut Butter Cookie protein powder (by Metabolic Nutrition)

3 tablespoons quinoa flour 

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

1 stevia packet 

1/3 cup riced cauliflower

1/4 cup canned pumpkin

3 tablespoons egg whites

2 tablespoons almond milk

1/4 teaspoon butterscotch extract (optional)

DIrections:

1. Preheat a large non stick pan over medium hear. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Peanut Butter and Jelly Pancakes

Who doesn't love a classic PB and J?! I could have one for breakfast, lunch, and dinner. Never gets old. So here's my pancake version for a fun, delicious, and healthy breakfast!

Peanut Butter and Jelly Protein
Pancakes

Ingredients for Pancakes:

2 tablespoons almond flour 
2 tablespoons peanut flour
2 tablespoons Cellucor's Peanut Butter Marshmallow Whey Protein (or any)
2 tablespoons plain Greek yogurt
2 tablespoons liquid egg whites
1/4 cup unsweetened almond milk (or any)
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder

For the "Jelly":

1/4 cup berries of choice

Directions:

1. Heat a non-stick pan over medium high heat. Coat with cooking spray.
2. Place all pancake ingredients in a food processor or blender (I use a Ninja food processor) until combined.
3. Add batter by the spoonful to the pan. Cook until edges set and bubbles start to form. Flip. Cook another 2-3 minutes on the other side.
4. To make the jelly, place your berries in a small bowl. If you use strawberries, slice them into 3-4 pieces. Heat in the microwave about 20-25 seconds or until they begin to soften.
5. Layer pancakes with your homemade jelly and peanut butter of choice!

Nutrition information for pancakes only: 213 calories, 5 g Fat, 14 g CHO (6 g Fiber), 28 g Protein


Note: Nutrition information may vary depending upon the flour brand, milk type, and protein powder you use. I included links to where I order my flours. Use my code for money off your first order: ZSG766.

Caramel Overnight Oats with White Chocolate Buttercup Fluff

These are probably my most favorite overnight oats to date! This meal is packed with the perfect combination of healthy fats, complex carbohydrates, and protein to start your day. Satisfying and insanely delicious. You need these in your life.

Note If you don't have buttercup squash, you can easily switch it out with another winter squash such as butternut, carnival, kabocha, etc. You can also use any nut butter you like.

Caramel Overnight Oats with White Chocolate Buttercup Fluff

Oatmeal:

1/3 cup oatmeal
1/4 cup plain Greek yogurt
1/4 cup almond milk
1 tablespoon Walden Farms Caramel Sauce
1/3 banana, mashed (I use the back of my fork)
1/2 scoop vanilla whey protein (I used Sunwarrior)

Fluff:

120 grams cooked buttercup squash (about 1/2 cup)
1 tablespoon P28 White Chocolate Peanut Butter (or any nut butter)

Directions:

1. Mix together oatmeal ingredients. Place in the fridge and let it sit overnight.
2. Place the buttercup squash and peanut butter in a food processor and process until smooth. Top your oats.
3. Devour.

Creamy Peanut Butter Banana Overnight Oats

Who doesn't love peanut butter and bananas together? Classic combination. These oats were creamy and bursting with stick-to-your-guts peanut butter flavor. Perfect for a busy morning!

Creamy Peanut Butter Banana Overnight Oats

1/3 cup oatmeal
1/2 banana
1/4 cup Cellucor Peanut Butter Marshmallow protein powder
1 tablespoon peanut butter (or almond butter)
1/3 cup unsweetened vanilla almond milk
2 tablespoons Greek yogurt
5-6 liquid stevia drops (or to taste)

1. Mash the banana. Add oats, 2 tablespoons of the protein powder, peanut butter, milk, yogurt, and stevia. Mix well. Let sit overnight in the fridge.
2. In the morning, mix together the remaining 2 tablespoons of protein powder with a little water until it has a "sauce-like" consistency. Pour over oats.
3. DEVOUR!

Nutrition Info: 331 calories, 11 g Fat, 29 g CHO, 5 g Fiber, 29 g Protein 

Banana Split Overnight Oats

Dessert for breakfast? Yes, please! Healthy dessert for breakfast? Even better. Not only are overnight oats delicious, they are so easy to make- no cooking involved! Make them the night before, and grab and go in the morning.

Banana Split Overnight Oats

Ingredients:

1/3 cup oatmeal
1 tablespoon reduced-fat coconut flakes
1/2 tablespoon flaxseed
2 teaspoons peanut butter (I used organic crunchy peanut butter)
1/3 cup unsweetened almond milk
2 tablespoons Greek yogurt
1 ounce banana, mashed (about 1/4 of a banana)
Stevia to taste
2 tablespoons chocolate protein powder

Directions:

1. Mash banana with a spoon or fork. Combine all ingredients except the protein powder. Let it sit overnight in the fridge.
2. In the morning, combine the protein powder with some water to make a thick "sauce". Pour over your oats. EAT!

Peanut Butter Marshmallow Protein Blondies

My original Peanut Butter Protein Blondies are fabulous. But, I created the recipe before I ever tried Cellucor protein powder. So, I made an updated version using Cellucor's Peanut Butter Marshmallow whey protein. Totally kicks the peanut butter flavor up a notch! Literally tastes like you are eating a soft bar of peanut butter. YUM. Crumbled one into my protein fro-yo today. Happy tummy : )

Peanut Butter Marshmallow Protein Blondies

Ingredients:

1 cup cannellini beans, rinsed and drained
1/4 cup peanut butter
1 scoop Cellucor Peanut Butter Marshmallow
1/4 cup stevia (or to taste)
1 teaspoon baking powder
1/2 cup almond milk (I used unsweetened vanilla)

Directions:

1. Preheat your oven to 350.
2. Place all ingredients in a blender and blend until smooth.
3. Eat some of the batter because it taste like cookie dough. Just kidding . . . kinda.
4. Spray a non-stick 8" square pan or bread loaf pan depending on what shape you'd like your bars to be. Pour batter into the pan.
5. Bake for about 20 minutes, or until your knife comes out clean.
6. Place on a cooling rack. Cut into 6-8 slices- or whatever serving size you prefer!

Fluffy Peanut Butter Protein Pancakes

I know I've posted an abundance of protein pancake recipes with peanut butter, but:

1. I have an obsession with peanut butter
2. These came out with such an amazing fluffy texture that it would be mean not to share
3. This recipe does not HAVE to be peanut butter flavored. You can customize it by using different flavored proteins and different toppings

Getting right to the recipe because its crunch time during my last two weeks of the clinical rotation and I need to be working on my projects!

Fluffy Peanut Butter Protein Pancakes

Ingredient:

1/4 cup egg beaters or egg whites
2 tablespoons cottage cheese
1 teaspoon vanilla
2 tablespoons Cellucor Peanut Butter Marshmellow (or other flavored whey protein powder)
1 tablespoon coconut flour
1 teaspoon sugar-free vanilla pudding mix
1 packet Truvia
1/2 teaspoon baking powder

Directions:

1. Blend together the egg beaters, cottage cheese and vanilla (I used my Ninja).
2. Add remaining ingredients.
3. Cook your pancakes.
4. DEVOUR

 

Love this quote- it's so true. Once you practice something for a while, it becomes easier. Nothing comes without a little hard work!! Have a healthy day :)

Peanut Butter Pumpkin Protein Pancakes

Fact: Pumpkin and peanut butter are two of my favorite foods. Perfect combination post-workout this morning :)

Peanut Butter and Pumpkin Protein Pancakes

Ingredients:

1 scoop Cellucor Peanut Butter Marshmellow whey (or any flavor whey works!)
1/4 cup canned pumpkin
1/2 tablespoon PB2 (optional, could use organic peanut butter too)
1/4 cup egg beaters
1/2 teaspoon vanilla
1/2 teaspoon baking powder
Cinnamon and Truvia to taste

Directions:

Blend together and cook your pancakes!!

I topped mine with PB2 (surprise, surprise), sugar free syrup, and a few slices of banana. Holy YUM.

The 3-Ingredient Protein Crepe

This recipe holds a special place in my heart because it is my VERY FIRST protein powder creation. It's so simple its ridiculous. And delicious. You can vary it up with different flavored protein powders and fillings (my favorite is PB2 and bananas). Greek yogurt and fresh fruit is also a great combo.

The 3-Ingredient Protein Crepe

Ingredients:

1 scoop of your favorite flavor whey protein powder
1/4-1/3 cup egg whites
Truvia to taste

Directions:

1. Whisk all ingredients well in a small bowl.
2. Heat a medium-sized nonstick skillet over medium high heat. Pour your batter into the pan (it should be nice and thin). Wait until the crepe sets (the edges will start to cook and you might see some tiny bubbles throughout).
3. Flip the entire crepe and let it cook about another 30 seconds.
4. Stuff your crepe with yummy fillings!!

Tofu Tutorial and Recipe: Tofu Stir-fry with Peanut Sauce Recipe

   I experimented with tofu A LOT when I first started buying it. I've tried every cooking and preparation method possible- freezing the tofu to give it better texture, stir-frying, baking, using it as a ricotta substitute, and pureeing it for dressings, sauces, and soups. I hadn't stir-fried it in a while because I really love baking my tofu. However, I was short on time and really wanted to try the sauce. Guess what? I forgot how great stir-fried tofu tastes.

I started my normal tofu prep routine...

TOFU HOW-TO:

1. Drain the tofu and Cut into 8 even slabs.
2. Lay two paper towels down on a large plate and place the tofu on top. Top with two more paper          towels. Place another heavy plate on top. I usually wait at LEAST 10-15 minutes before moving on. Removing excess moisture from the tofu is KEY.

Note: You can also use a regular kitchen towel instead of paper towels.

The only time I don't prep my tofu this way is if I'm using a silken tofu to make a sauce, dressing, etc. My favorite tofu is Nasoya Lite Firm Tofu. It's about half the calories of a regular block of tofu and it still has great firmness for cooking. And, at 200 calories for the ENTIRE block, I'm eating the whole thing :) .

 
        This is one recipe I've been loving lately. It's modified recipe by Emily:

Tofu with Peanut Sauce

Ingredients:

1 Block Tofu (drained, pressed, and cut into 1 inch cubes)
2 T PB2
1 T rice vinegar
1/2 T sesame oil
1 T Bragg's Liquid Aminos (or soy sauce)
1 1/2 T water

Directions:

1. Heat a nonstick pan over medium-high heat and either spray with non-stick spray or use a little sesame oil. Add the tofu in a single layer and cook until its brown on all sides. Be PATIENT. It tastes so much better when its browned all around.

2. To prepare the sauce, add all ingredients (except the tofu or course) into a bowl and whisk thoroughly. Add the sauce to the cooked tofu and shut off the heat. STIR! The sauce will stick quickly so don't leave it sitting in the pan. Mix it up then transfer it to a plate. DONE and YUM.

The original recipe called for double the amount of sauce ingredients. I don't like anything too saucy so thats why I cut it in half. I still get TONS of flavor from the sauce and every piece of tofu gets coated perfectly.