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.

No-Bake Protein Bar

I ran out of Quest Bars the other day, and wanted to bring a quick and easy snack with me to work. I've always baked my protein bars in the past, but I really didn't have the time. It took seconds to prepare, and I left it in the freezer to firm up while I showered and got ready. You can also just eat this as soon as it's prepared- it tastes like cookie dough!

I used Cellucor protein in the Cake Batter flavor, but any of your favorite whey protein powders will work fine. I highly recommend Cellucor though :)

No-Bake Protein Bar

Ingredients:

3/4 scoop whey protein (~20 grams)
2 tablespoons coconut flour
2 teaspoon unsweetened applesauce
1 teaspoon almond butter (or peanut butter)
8 drops liquid stevia 
Almond milk as needed

Directions:

1. Add all ingredients except the almond milk in a small bowl. Mix thoroughly. Gradually add almond milk in small amounts until you form a thick dough.
2. Form the mixture into a bar shape. Freeze or refrigerate until set. Or, enjoy as is!

Nutrition Information: 185 calories, 5 grams Fat, 15 grams CHO, 20 g Protein

Chocolate Pumpkin Protein Muffins

After receiving my order of CocoCardio in the mail from iherb.com, I wanted to test it out in a recipe. CocoCardio is a powder made from organic cocoa, beet juice powders, and hibiscus extract. It turns a pretty reddish color when its mixed with liquid ingredients. The ingredients in this powder contain many antioxidants and phytonutrients (phytonutrients are organic components of plants that are thought to promote health. "Phyto" originated from a Greek word meaning plant). So not only are these muffins delicious, but they are super healthy! If you don't have CocoCardio, you can use cocoa powder. I ordered mine from iherb.com. You can use my discount code ZSG766 for money off your first order :)

Chocolate Pumpkin Muffins

Ingredients:

1 cup oatmeal, ground into flour
1/2 cup chocolate whey protein (I used Cellucor)
1 scoop (7.5 grams) CocoCardio (or about 1 tablespoon cocoa powder)
1 teaspoon baking powder
3 packets stevia
1 cup pumpkin
4 egg whites
1/4 cup almond milk (or any)

Directions:

1. Preheat oven to 350 F. Spray a muffin tin with cooking spray.
2. Grind oatmeal into flour (I used my Ninja food processor). Add the protein powder, CocoCardio, stevia, and baking powder. Blend to combine. Place into a medium size bowl.
3. Blend together wet ingredients (pumpkin, egg whites, milk). Gradually add the wet ingredients to the dry ingredients until mixed well. Do not over mix!
4. Place batter evenly into the muffin tin. Bake about 20 minutes, or until knife comes out clean. Cool and eat!

Makes 6 muffins

The nutrition information may vary depending up on the brand of ingredients used:

Nutrition Information: 112 calories, 1.5 g Fat, 15 g CHO, (4 g Fiber), 11 g Protein

Lemon Cake PrOATein Bars

These came out SUPER moist and cake-like. Fresh lemon zest and lemon juice make these bars burst with clean, delicious, lemon flavor. Perfect to take on-the-go or to add to your protein fro-yo :)

Lemon Cake PrOATein Bars

Ingredients:

1 scoop vanilla whey protein powder
1 tablespoon coconut flour
1/4 cup oatmeal
3 tablespoons powdered stevia (or to taste)
1 tablespoon sugar-free lemon pudding mix
Zest of one medium lemon
1 tablespoon fresh lemon juice
1/2 cup egg whites
1/4 cup Greek yogurt
1/4 cup cottage cheese

Directions:

1. Preheat oven to 350.
2. Blend all ingredients together in a blender.
3. Pour batter into a loaf pan coated with cooking spray.
4. Bake for about 20 minutes, or until knife comes out clean.
5. Let cool, then cut into four pieces.

If you'd like to add "frosting", just mix together 1 tablespoon greek yogurt with 1 tablespoon vanilla whey. If you want to get real fancy, throw some more zest on top.

Macros: 1 g Fat, 6.8 g CHO, 11.3 g Protein

*Macros will vary depending on the the protein powder you choose. I used MRM Vanilla for this recipe. 

Kabocha Squash Mugcake with Peanut Butter Frosting

     This is hands down one of the BEST mugcakes I have ever made! Basically, heaven in my mouth. After months of hearing about kabocha squash on Instagram, I FINALLY found one at Whole Foods this week. I roasted it as soon as I got home, because I obviously had to taste it ASAP.
    I cut the squash in half and simply roasted it in the oven for about 45 minutes. When it came out, I immediately dived in- it was all it was made out to be and more! I'm seriously in love and cannot imagine continuing my life without it. Kind of like how I feel about nut butter :)
    Kabocha squash is also known as Japanese Pumpkin. Just like others have described, kabocha squash is like butternut squash, but sweeter and creamier. It has a forest green skin and a deep orange flesh, and it its texture reminds me of a butternut squash and sweet potato combined. Three ounces of kabocha squash contains about 38 calories, and 10 g of complex carbohydrates. 

I've used my squash in stir-fries, sweet wraps, and in this insanely delicious mugcake!

Here's what  kabocha squash looks like:

Kabocha Squash Mugcake with Peanut Butter Frosting

Ingredients:

1/3 cup oatmeal
2 ounces kabocha squash
2 tablespoons egg whites
2 tablespoons unsweetened almond milk
2 tablespoons Greek yogurt
1/2 teaspoon butter extract (optional)
8-10 vanilla stevia drops (or original flavor)

For the Frosting:

1 tablespoon Greek yogurt
1 tablespoon PB2
Stevia to taste

Directions:

1. Using a food processor or blender, grind oats into a flour.
2. Add remaining ingredients through the vanilla stevia drops and blend until smooth.
3. Place in a mug sprayed with cooking spray. Cook 1:15-1:30 minutes (varies depending on your microwave- just keep checking that it doesn't overcook).
4. Combine frosting ingredients in a small bowl. Add a little water if necessary.
5. Place mugcake on a plate and top with frosting.

Note: If you put the mugcake in the fridge, the frosting will harden a little- and it tastes wonderful!

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!

Orange Creamsicle Protein Muffins

This recipe has been one of my go-to's for the past few weeks. I love breaking them up and adding them to my protein fro-yo! They are also delicious toasted up with some peanut butter, or served with some egg whites for breakfast. I love to make a batch in the beginning of the week for a quick, grab-and-go snack. Plus, the macros are pretty awesome. I originally made these muffins for my brother. He had just bought MusclePharm Combat Powder in Orange Creamsicle and wanted me to come up with protein-packed treat. Little did I know I'd be making them again and again! I've switched up the flavor of the muffins by using different protein powders, but I still like using MusclePharm the best.

Orange Creamsicle Protein Muffin

Ingredients:

1 cup Wheat Bran (I use Bob's Red Mill)
1 1/2 scoops MusclePharm Orange Creamsicle
2 tablespoons ground flaxseed
1/2 cup plain greek yogurt
1/2 cup egg whites
1/4 cup unsweetened almond milk
1/2 teaspoon orange extract

Directions:

1. Preheat oven to 350. Spray a muffin tin with non-stick spray.
2. Blend all ingredients in a blender.
3. Divide batter evenly among the muffin tin (my muffin tin makes 6 muffins)
4. Bake for about 12-15 minutes, or until a knife comes out clean.
5. Remove from the muffin tin. Place on a cooling rack. Allow to cool.

I store these in my fridge for up to a week. You can also freeze them.

Nutrition Info (1 muffin): 85 Calories, 1.6 g Fat, 9.7 g CHO, 5 g Fiber, 12 g Protein

Very Banana Protein Bread

I ran out of my last batch of Orange Creamsicle Protein Muffins last night, so I was planning on making them for the third time in a row this afternoon (so yummy- recipe is in a previous post!). I love breaking up my muffins and mixing them in my protein fro-yos, cottage cheese, or Greek yogurt as a snack. So, that was the original plan: Orange Creamsicle Protein Muffins. But, as I approached my tower of protein powders, I noticed that my Banana Whey hasn't been getting any love lately. Banana bread is such a classic, so I decided to take the challenge to "clean it up". This loaf came out awesome and will be equally delicious in my protein fro-yos : ) !!

To get you a little more excited about the recipe, look at the crazy comparison between regular Banana Bread and my Very Banana Protein Bread:

 

Very Banana Protein Bread

Ingredients:

1 ripe banana (mine was large: 150 grams)
2 scoops banana whey protein powder (or vanilla)
1/4 cup coconut flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 cup unsweetened almond milk
1/2 cup egg whites
1-2 tablespoons slivered almonds for topping (optional)

Directions:

1. Preheat oven to 350.
2. Place all ingredients into a blender. Blend until smooth.
3. Pour batter into a bread loaf pan coated with cooking spray.
4. Bake about 25 minutes, or until knife comes out clean.
5. Set on a cooling rack to cool.

I cut my loaf into 6 slices. You can cut them into however many servings you like. The WHOLE loaf contains 6.6 g Fat, 56.2 g CHO, 63.5 g Protein, and 20.4 g Fiber!!!

Roasted Chickpeas: The Perfect Crunchy Meal Addition

Looking for a way to dress-up your everyday meals? Roasted chickpeas (also known as garbanzo beans) lend a savory, delicious crunch and flavor to any of your favorite dishes. Through it in salads, soups, stir-fries . . . anything! You can even snack on them on their own - who needs chips?

One half cup of chickpeas contains approximately:
         - 100 Calories
         - 20 g CHO
         - 7 g Fiber
         - 6 g Protein
         - 1 g Fat

*Note: I always choose the lowest sodium option available when buying canned beans, and I rinse them before using. The nutrition information varies slightly depending on which brand you use*

Chickpeas are a great source of fiber. Approximately two thirds of the fiber content found in chickpeas is from insoluble fiber. This means insoluble fiber DOES NOT dissolve in water. It adds bulk to your stool, and increases the passage of food through your stomach and intestines. Long story short: it keeps you regular ;) . Fiber helps you to stay full longer since it slows down digestion. In addition, fiber has been shown to reduce cholesterol levels, and may decrease the risk of colon and rectal cancers. EAT YOUR BEANS : )

Basic Roasted Chickpeas

Ingredients:

1 can Chickpeas (preferably no-salt-added), rinse, drained, patted dry
Sea salt to taste

Directions:

1. Preheat oven to 400.
2. Place chickpeas on a baking sheet coated with cooking spray.
3. Spray chickpeas with a non-stick spray or olive oil mister. Sprinkle with sea salt.
4. Bake for about 30-40 minutes until lightly browned and crispy!

Make it sweet:

Same as above, but omit the salt and add cinnamon and stevia!

Make it spicy:

Same as above, but add paprika, chili powder, cumin, etc., anything goes!

Acorn Squash Cinnamon Swirl Cake for One

Officially one of my new snack obsessions inspired by @amandamclark. Had some pre-cooked small roasted acorn squash halves in the fridge. Makes a perfectly delicious, moist, clean cake for one! To DIE for. It saddens me that most people don't know how fun and delicious healthy eating is . . . ;)

Acorn Squash Cinnamon Swirl Cake for One

Ingredients:

Half of a small acorn squash, cooked
1/2 tablespoon coconut flour
1 tablespoon Cellucor Cinnamon Swirl protein powder (or any flavored protein is fine)
1 packet Truvia
1/4 teaspoon baking powder
2 tablespoons egg beaters
Cinnamon to taste

Directions:

1. Blend together all ingredients (I used my Ninja).
2. Place in a small bowl sprayed with cooking spray.
3. Microwave at 30 second intervals for about 1 1/2-2 minutes. It all really depends on your microwave. Just watch it and don't overcook.

I topped mine with PB2 sauce. So moist and light and cake-y!!!

Nutrition Info (without PB2 sauce): 121 calories, 1 g fat, 20 g CHO, 7 g Fiber, 11.5 g Protein

*Nutrition info varies with different brands of products

Protein Mugcakes!

Who said you can't have delicious food when eating clean?! This is a perfect protein-packed snack or dessert that is SO simple to make. Just make sure you don't overcook them. Different microwaves call for different cooking times, so you'll have to cook in short increments to find the time that works best for you. Here are some great ones to get you started:

Strawberry Shortcake Mugcake
By @cocomommy

Ingredients:

2 Tablespoons egg beaters (or one egg white)
1 1/2 tablespoons coconut flour
1 tablespoon vanilla whey protein powder
1 1/2 tablespoons Greek yogurt
1/2 teaspoon cinnamon
1/2 teaspoon vanilla
1 packet Truvia
2 tablespoons almond milk

Directions:

1. Mix all ingredients together and pour into a mug coated with cooking spray.
2. Cook in the microwave for 40 seconds. Then, cook in increments of 10-20 seconds until done. (I did 40, then 20, then 15)
3. Top with Greek yogurt mixed with Truvia and strawberries. 

 Chocolate Cake Batter Mini Mugcake with Cinnamon "Frosting"

Ingredients:

1/2 scoop Casein (I used Chocolate Cake Batter Flavor)
1/2 tablespoon coconut flour
1/4 t baking powder
1/2 tablespoon sugar-free chocolate pudding mix
3 tablespoons egg beaters
2 tablespoons water
Truvia to taste

Directions:

1. Mix all ingredients together and pour into a mug coated with cooking spray.
2. Cook in the microwave for 40 seconds. Then, cook in increments of 10-20 seconds until done. (I did 40, then 20, then 15)
3. Top with cottage cheese mixed with Truvia and cinnamon.

This was unbelievably moist and cake-like! You can easily double the ingredients for a full-size mugcake. I made a mini version to adjust to my calorie/macros goal for the day.

 Brown Rice Protein Mugmuffin

Ingredients:

1 scoop Brown Rice Protein Powder
1/2 teaspoon coconut flour
pinch baking powder
2 tablespoons egg beaters
1/2-1 tablespoon unsweetened almond milk
1/4 teaspoon vanilla
Truvia and cinnamon to taste

Directions:

1. Mix all ingredients together and pour into a mug coated with cooking spray.
2. Cook in the microwave for 20-30 seconds

Went deliciously with my poached egg stuffed avocado (inspired by @fitmencook!)

Yea, so . . . I have a new addiction.



 

Cottage Cheese: The Healthy and Versatile Snack

I LOVE cottage cheese. It is incorporated as one of my "mini-feasts" every single day. My favorite brand is Breakstone's 30% Less Sodium 2% Cottage Cheese.

There's really no reason to buy fat-free cottage cheese. A little fat not only makes it taste better, but it's more filling as well. PLUS there's only a minimal calorie difference anyway!

Per 1/2 cup:

Breakstone's Fat-Free: 80 calories, 12 grams of protein
Breakstone's 30%  Reduced Sodium 2%: 90 calories, 11 grams protein
Breakstone's 2%: 100 calories, 11 grams protein


Cottage cheese is an excellent source of:
 
Phosphorus: Plays an important role in the formation of strong bones and teeth, needed for growth, maintenance, and repair of cells, reduces muscle pain after a work-out, and helps filter out waste from the kidneys
Calcium: Required for vascular contraction and dilation, muscle function, nerve transmission, and supports the structure of bones and teeth
Selenium: A mineral with antioxidant properties; prevents free radicals from damaging cells
Riboflavin: Helps the body convert food into fuel, which is "burned" to produce energy

The main source of protein in cottage cheese is casein. Casein is a protein found in milk. It is digested slowly in the body, which is helpful for preventing muscle catabolism (or breakdown). This makes cottage an especially great bedtime snack since you won't be eating for several hours.

My two favorite ways to eat cottage cheese:

1. Cottage Cheese + Chocolate Cake Batter Casein Protein Powder + Truvia + Strawberries
2. Cottage Cheese + 1 Tablespoon Pistachio Nuts + Truvia + Cinnamon + Blueberries

Get creative with different flavored protein powders, nuts, fruit, etc. Cottage cheese is a nutritious, easy, and satisfying "mini-feast" with endless possibilities!

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!!

Peanut Butter Protein Blondies. . . With Beans!

I've made my black bean brownie bars so many times, and it finally occurred to me- why not try white beans and make blondies? Apparently, I wasn't the only one who thought of this idea. There were several recipes already floating around on different blogs and websites, but they either included flour, too many ingredients, or the calories were not where I wanted them to be. So, I decided to ignore what's been done already and create my own. My goal was to create an easy recipe with just a few simple ingredients. I'm really excited about how delicious these came out. Even better was that all my family members and my co-workers agree (thank you everyone)!

 Now, we must note: I tried to make this recipe a crowd pleaser. When I make these type of treats for myself, I use stevia (usually Truvia) in place of sugar. I know that not everyone is a fan of stevia, so for this recipe I used a Splenda baking blend. You can substitute according to your preferences.

Peanut Butter Protein Blondies

Ingredients:

1 can (14.5 ounces) cannellini beans, drained and rinsed
1 teaspoon baking powder
1/2 cup vanilla whey protein powder
1/3 cup organic peanut butter
1/3 cup Splenda baking blend (or 1/2 cup stevia)
1/2 cup milk (I use unsweetened almond milk, but any milk will work)
Cacao chips or chocolate chips (optional)

Directions:

1. I used the convection bake option on my oven and preheated it to 325. If you don't have convection just preheat your oven to 350.
2. Place all ingredients in a blender and blend until smooth (yes, it's that easy!). If needed, add a little bit of milk or water if the batter is too thick.
3. Use all of your willpower to not eat the batter ;)
4. Spray a nonstick 8" inch square pan with cooking spray. Pour batter into pan. Sprinkle with cacao or chocolate chips if desired.
5. Bake about 20 minutes, or until knife comes out clean.
6. Slice into 16 squares and enjoy!

Nutrition facts for recipe: 87 Calories, 3 g Fat, 9 g CHO, 2 g Fiber, 5 g Pro*

*Substituting with stevia and PB2 knock down the calorie and CHO content quite a bit. Substituting with stevia brings the calories down to 65. Substituting with stevia AND PB2 knocks it down to about 44 calories. Substitutions will change the texture of the bar*

WAIT . . . there's more!

Throughout my peanut butter blondie experimentation phase, I tried to make a snack/protein bar version that was slightly bigger, with less calories. I know, I know, who wouldn't want more food and less calories? I just say, bring on the challenge :)

When I first pulled my bars out of the oven, I was disappointed and thought I totally failed. I got upset for a hot second and then put the bars on the counter in a corner like I was putting them in time-out. They didn't taste bad, but the texture was not "bar-like". They seemed a little fluffy and. . . crumbly? Anyway, I came home from work today and decided to give them a second chance- and they were delicious! They were much fluffier and lighter than a bar, yet still had that stick-to-your-guts yummy peanut butter flavor. I just needed to be more patient and let them cool down and set. Silly me. I also decided that they didn't have to conform to the "Blondie" theme, but that they would shine on their own as . . . Peanut Butter Protein Bread!

Peanut Butter Protein Bread

Ingredients:


1 1/4 cup cannellini beans, drained and rinsed
1 teaspoon baking powder
1 scoop vanilla whey protein powder
1/4 cup organic peanut butter
1/2-1/3 cup stevia (depending on how sweet you like them- I used 5 tablespoons)
1/3 cup milk (I used unsweetened almond milk)

Directions:

1.Same as above except cut into 8 bars :)

Nutrition Facts for 1 Bar: 100 Calories, 4 g Fat, 7 g CHO, 3 g Fiber, 10 g Pro

Bigger bar. Less calories and CHO. More protein and fiber. Yea, it happened ;) .

Tofu Protein Bars

Do not let the title of this post scare you. I was originally going to call it "Banana Protein Bars" since tofu tends to scare people away. Maybe it's because most people are unfamiliar with tofu, or they only know it as the "mushy stuff" in their miso soup? Well, it shouldn't be that way. Tofu is so versatile and takes on the flavor of whatever it's made with. Not too many protein foods have that talent. Tofu shouldn't be the "secret" or "hidden" ingredient in a recipe. I know in the past I wouldn't tell anyone that I made something with tofu in fear that they might not try it. Take it or leave it. These protein bars were made with TOFU and they are freaking delish.

I decided to use tofu because I had some leftover after I made my miso dressing a few days back. I figured it would be a great replacement for something like pumpkin, squash, cottage cheese, yogurt, etc., for a protein bar. After some initial research, I found a random forum that posted a tofu protein bar recipe. They claimed they found it on www.bodybuilding.com, but I couldn't find it on the site. I modified the recipe a bit and came up with this winner:

Tofu Banana Protein Bars

Ingredients:

3/4 cup (6 oz) Light Silken Tofu (I used Naysoya, doesn't have to be "light")
1/4 cup Vanilla Protein Powder (I used Isopure Zero Carb Creamy Vanilla)
1/2 cup oatmeal
1/2 cup milk (I used unsweetened almond)
3 T sugar free banana pudding mix (called for 1 package, but I already used 1 T so I just used what was left)

Directions:

Preheat your oven to 325. Put everything into a blender and mix really well. Spray a small loaf pan with non-stick spray and pour your batter in.

Bake for about 20-30 minutes.

I let the loaf sit and cool, then sliced it into 4 bars.

Nutrition Facts (One Bar): 111 Calories, 11.5 g CHO, 1.1 g Fiber, 1.8 g Fat, 12.7 g Pro, 0.3 g Sugar

Added Bonus: This bar packs 24% Vitamin A, 28% Calcium, and 17% Iron!!! (Based on the RDA for a 2,000 calorie diet)

And here's my chocolate version:

Chocolate Tofu Protein Bars: Substitute with sugar-free chocolate pudding mix and chocolate protein powder.

The variations are endless!


Random last thought- I've been loving image quotes lately. Short, sweet, and inspirational quotes that are also pretty to look at. Image quote for today:

Black Bean Protein Brownie

I was in the mood to try something new, so I modified a recipe posted on proteinpow.com and made a delish new protein snack! The black bean part? Don't let it scare you! It created a dense, fudge-y texture.

This recipe needs only five ingredients and it's super easy to make! I made a batch and froze half (it freezes well!). I just nuke it in the micro for 20 seconds and its just as delicious as when I first baked it!

                                           


Black Bean Protein Brownies

Ingredients:

1 can low-sodium black beans (I used a can that had 3 servings at 100 calories each)
1/2 cup chocolate protein powder
3 tablespoons coconut flour
3/4 cup unsweetened vanilla coconut/almond milk
Truvia to taste (optional)

Directions:

Just blend all of the ingredients together, place in a sprayed bread tin, and bake at 350 for about 30 minutes (knife should come out clean). Let cool on a cooling rack then cut into 6 bars.

Per one bar: 104 calories, 2.0 g Fat, 12 g CHO, 6 g Fiber, 11 g Protein


I brought one bar with me to my internship yesterday along with two tofu mini-meals I made. I buy the Light Firm Tofu, so one whole block is only 210 calories. Therefore, I eat the whole thing. I decided to make two totally different mini-meals instead of making a larger batch of the same recipe (just to keep it exciting). So, I came up with my Italian Baked Tofu:

AND my Tofu and Green Bean Stir-fry with Sichuan Sauce:

Pumpkin Protein Bars

So, I'm pretty much obsessed with pumpkin. Not only is it delish, but its only 80 calories for one cup and its amazing in soups, pancakes, breads, or just as a side dish. YUM. Anyway, I decided I wanted to make a protein/snack bar using pumpkin. I had a few standards in mind as I searched:

1. Easy to make
2. Low in carbohydrates
3. Less than 150 calories
4. Yummy and satisfying

After searching and trying different recipes I finally found this one from this blog (adapted slightly):

Ingredients:

1 cup pumpkin puree
3/4 cup egg whites (from carton)
2 teaspoons vanilla
3/4 cup Vanilla Protein Powder
4 Tablespoons coconut flour
1 teaspoon baking powder
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1 Truvia packet
Pinch of salt
Sprinkle ground ginger

Directions:

1. Preheat oven to 350
2. Mix wet ingredients in a bowl and set aside.
3. Mix dry ingredients in a separate bowl. Whisk dry ingredients and wet ingredients together with an electric mixer.
4. Spray a 8X8 baking dish with non-stick spray and pour mixture into it. Bake for 20-30 minutes.
5. Remove from oven and let cool. Cut into 8 squares.

Nutrition:
86 CAL, 6.7 g CHO, 11.6 g PRO, 1.4 g FAT

Side Note: These freeze well. I wrap them individually in saran wrap. They either defrost in my lunchbox or you can microwave or toast them up! I like to slice mine and spread half of a Laughing Cow wedge in Cinnamon Roll flavor OR 1-2 T PB2 :)