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

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

Sweet Potato and Coconut Quinoa Salad

Bored of plain quinoa? This easy and super-healthy quinoa dish is full of flavor! It's a really fun side dish- just add some protein like chicken, fish, or tofu and some vegetables to make it a perfectly balanced meal.

I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.

Sweet Potato and Coconut Quinoa Salad

Ingredients:

1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt

Directions:

1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!

Chocolate Coconut Protein Pancakes

It has been a long time since I've revisited these flavors, and decided to give my original recipe an upgrade. Both versions are delicious!



Chocolate Coconut Protein Pancakes

Ingredients:

1/2 cup cauliflower, finely chopped (use your food processor)

3/4 scoop Cellucor Molten Chocolate protein powder (or any chocolate whey protein)
2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1 tablespoon reduced-fat coconut flakes

2 tablespoons cottage cheese

3 tablespoons egg whites
8-10 drops coconut stevia (or regular stevia)

Almond milk as needed

Directions:

1. Place cauliflower in the microwave. Cook for 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

Top with more coconut flakes if you'd like. I layered mine with almond butter and stevia sweetened Greek yogurt!

I buy my psyllium husk, coconut flakes, coconut stevia, and flours from Vitacost. They have the best prices and everything is delivered right to my door! Here's a link for a discount off your first order!

Coconut Chai Overnight Oats

The spice combination I used for this recipe can be used to make almost anything chai! Cardamom is native to India and has a unique, spicy, herbal flavor. You can find it in the spice aisle at your grocery store. If you love chai, you'll love waking up to these oats!

Coconut Chai Overnight Oats 

Ingredients:

1/3 cup oatmeal

2/3 cup almond milk or water

1 packet stevia

1/2 teaspoon coconut emulsion (or extract, but use less of the extract. I bought mine from T.J. Maxx!)

1/4 teaspoon cinnamon

Less than 1/8 teaspoon each of nutmeg, allspice, and cardamom

1 tablespoon coconut flakes 

1/4 cup egg whites 

1/4 cup Greek yogurt

2 tablespoons vanilla whey 

Directions:

1. In a microwave safe bowl, mix together the oatmeal, almond milk, coconut emulsion, stevia, and spices. Microwave for one minute. Stir. Repeat at 20-30 second intervals until most of the liquid is absorbed.

2. Gradually pour the egg whites into the bowl, stirring well. Microwave another 20-30 seconds. Stir in the coconut flakes. Place in the fridge and leave overnight. 

3. In the morning, stir together the Greek yogurt and the protein powder (you can also prepare this the night before). Top your oats. Add fruit, coconut flakes, nut butter... whatever you like!

Coconut Cream Protein Pancakes

Fluffy, filling, and the perfect amount of coconut flavor. I've been wanting to test out the coconut emulsion I picked up at T.J. Maxx. I like the flavor better than coconut extract. It tastes more....natural? It doesn't have a strong aftertaste. But extract works perfectly fine for this recipe too!

Ingredients: 

2 tablespoons oatmeal 

2 tablespoons coconut flour

2 tablespoons vanilla whey protein 

1/4 teaspoon baking powder 

1 stevia packet

1 tablespoon reduced-fat coconut flakes 

(or regular)

1/3 cup riced cauliflower (pulse in a good processor until finely chopped) 

2 tablespoons plain Greek yogurt

2 tablespoons low-fat cottage cheese 

1/2 teaspoon coconut emulsion (or extract) 

Directions:

1. Heat a nonstick pan over medium heat. Coat with cooking spray. 

2. Microwave cauliflower rice for 40 seconds. 

3. Add all ingredients into a food processor. Blend until smooth.

4. Cook your pancakes! Be patient, flip when the edges have set and little bubbles start to form. 

I layered my stack with Greek yogurt mixed with stevia. You can also add more coconut flakes. 

Chocolate Coconut Overnight Oats

Chocolate flavored oats with hints of delicious coconut. Please remind me why people believe that healthy eating is boring?!

Chocolate Coconut Overnight Oats

Ingredients:

1/3 cup oatmeal
1/4 cup plain Greek yogurt
1/3 cup almond milk
1 teaspoon chia seeds (or flaxseeds)
1/2 scoop chocolate whey protein powder (I use Cellucor)
1 tablespoon unsweetened coconut flakes
1/4 teaspoon coconut extract
5-10 drops chocolate stevia (or regular stevia)

Directions:

1. Place all ingredients in a bowl and stir to combine. Allow to sit in the fridge overnight. Eat cold in the morning.

I like to top mine with Wild Friends Chocolate Coconut Peanut Butter. You can order it online from Vitacost.com. Use this link to get money off your first order!

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!

Almond Joy Protein Pancakes

When I was little, my sisters and I would trade candy on Halloween. I always traded in my Almond Joy candy bars- I was more of a Butterfingers or Reese's girl (love my peanut butter!!). I never liked the taste of coconut flakes, and the bar always seemed sticky and chewy. However, I now LOVE coconut flakes once I started using them in my pancakes, overnight oats, bars, muffins, etc. And these pancakes? I'd choose them over an Almond Joy bar any day, or any candy bar for that matter ;) So freaking fluffy and delicious. Make these!!

Almond Joy Protein Pancakes

Ingredients:

3 tablespoons almond flour
1 tablespoon coconut flour
2 tablespoons Rocky Road whey protein (or chocolate)
1/2 teaspoon baking powder
1 tablespoon reduced-fat, unsweetened coconut flakes
1/2 banana
3 tablespoons egg whites
1 tablespoon almond milk
8 drops liquid stevia (or powdered stevia to taste)

Filling:

2 tablespoons Greek yogurt
1/2 tablespoon Walden Farms Sugar-free Chocolate Syrup (optional)
Stevia to taste

Directions:

1. Blend all ingredients together in a food processor/blender. Batter will be thick.
2. Heat a non-stick pan coated with cooking spray over medium high heat. Add your batter. At this point, I like to place a cover on and reduce the heat to medium. Cook the pancakes until they start to set and form bubbles. Flip and cook the other side for about 2-3 more minutes.
3. Make your filling. Layer the filling between your pancakes.
4. Devour

Coconut-Berry Overnight TVP "Oats"

So, this might be one of my top 10 most favorite creations EVER. I came up with it because there were so many Instagram posts of overnight oatmeal that basically made me want to eat my phone... I wanted to come up with something that I hadn't seen anyone else do- just because I just like being different ;). So, threw this together and I've been obsessed ever since. MUST TRY. Please excuse the picture- its not the greatest. I always eat it way to quickly before I realize I should take a picture! This recipe is very versatile. I've even eaten it only after an hour of letting it sit in the fridge. It's a little crunchier and reminds me of a cereal that I would eat as a kid. Fruity Pebbles anyone? Just SO good.

 

Coconut-Berry Overnight TVP "Oats"

Ingredients:

1/4 cup TVP

1/4 cup riced cauliflower (instructions on how to do this on a previous post)

1 T reduced-fat, unsweetened coconut flakes (I use "Let's Do Organic" from Whole Foods)

1/2 tablespoon ground flaxseed

1 packet Truvia

3/4 cup Almond Milk (OR 1/4 cup plain Greek yogurt + 1/2 cup water)

Cinnamon

Berries/Sliced Banana/Strawberry (whatever!)

Directions:

1. Mix all ingredients together and let it sit in the fridge overnight. I like to eat mine cold. I've been topping it with 1/2 tablespoon organic peanut butter and Walden's Sugar-free Chocolate Syrup :)

Side Note: Included this today in my new "Operation Lean Bulk" plan. Working on increasing the amount of healthy fats and complex carbohydrates in my diet in order to make some gains at the gym!

Top left are my Oreo Protein Pancakes- perfecting the recipe but I think I'll have it ready for posting by tomorrow! Top right is my Pecan-Crusted Flounder over Sweet Potato "Risotto" (made with cauliflower rice) with mushrooms and peppers. Bottom right is a salad I threw together with roasted brussel sprouts and bell peppers, a vegetarian sausage link, tomatoes, cucumbers, edamame, fat-free feta, avocado, and sweet potato "croutons". The croutons were born from a sweet potato waffle accident. The waffles came out too soft so I threw it under the broiler to crisp them up. Cut them into smaller square pieces and BOOM- sweet potato croutons!

Don't forget to follow me on IG @adena86 for more recipe ideas!

Mango Coconut Protein Muffin-Cakes!

     I'm not really sure why this recipe came to me. It's actually kind of weird how it all came together actually- almost like it was destined to happen. It all started when I bought a mango at the grocery store two days ago. I NEVER buy mangoes. It's not that I don't like them, I just like to stick to my usual when it comes to fruit. I'm not sure why I put it in my shopping cart, but I did. The next day, @clean_lovin posted a recipe for "Mango Coconut Protein Muffins". They looked delicious, but mostly consisted of oats. I like when my treats are mostly protein. So, I "liked" her photo, but didn't plan on making them.
     I was driving home from interning at the hospital all day and it was then that the ingredients all jumped out at me: mango, protein powder, coconut flakes....what would make this recipe different from every other protein powder treat? Ah, yes- silken tofu! I had leftover silken tofu from my Tofu Avocado Cream sauce recipe that I made and wanted to use it up. How perfect! I had exactly 40 minutes before I had to leave my house to meet a client, so the pictures are not how I'd like them to look, but I was in a SERIOUS rush. Why couldn't I just wait until I got home? Not sure. My inner baker voice was telling me "IT''S NOW OR NEVER!" And I'm SO happy I listened. These babies came out insanely moist and tropical-licious (yea....not a word). One of my favorite creations ever! I was planning on muffins, but they kind of came out as a cross between a muffin and a cupcake. Therefore, I am calling them Muffin-cakes! You can probably make them in a brownie tin and cut them into bars, or even make them into a cake!! OK, here's the recipe!

 

 Mango Coconut Protein Muffin-Cakes

Ingredients:

1/2 cup diced mango

1/2 cup silken tofu

1/4 cup egg whites

2 tablespoons unsweetened Vanilla Coconut Almond Milk (can use regular Almond milk, or your milk of choice)

1 teaspoon vanilla (Next time I'll use coconut extract, mine had leaked all over and I couldn't use it :( )

1/2 cup vanilla whey protein powder

1 tablespoon ground flaxseed

2 tablespoons coconut flour

2 tablespoons unsweetened coconut flakes

1/2 teaspoon baking powder

3 packets Truvia (or to taste)

Directions:

1. Preheat oven to 350. Spray a muffin tin with cooking spray.

2. Place the diced mango, silken tofu, egg whites, milk and vanilla until smooth. 

3. Add all of the dry ingredients. Blend well.

4. Pour batter into the muffin tin (It is enough for four muffins- fill about 2/3 of the way)

5. Bake 15-20 minutes. 

6. Remove from muffin cups and allow to cool.

I didn't have time to make the frosting I wanted, so I mixed together some Greek yogurt with Truvia and topped it with some coconut flakes. Next time, I'll add in some vanilla protein powder to make it more "frosting" like. They are also awesome without frosting. I packed one to accompany my salad at lunch today. Seriously one my FAVORITE recipes to date. MUST TRY!! Let me know what you think! 

P.S. I don't have the EXACT macros just yet, but one muffin provides approximately 112 calories, 9 grams CHO, 3 grams Fat, 3 grams fiber, and 12 grams of Pro!