A delicious post workout smoothie option.
Read moreApple Pie Protein Pancakes
I have a beautiful apple tree in my backyard that produces more apples then anyone knows what to do with. I have many people come each year and pick to their hearts content, baked apple pies and make sauce till I cant anymore and there is still tons. So now it's September and time to pick apples and make apple everything. The applesauce in this recipe I made myself even! Hello fall! There is a bit of work required for these pancakes, so maybe more of a Sunday mornings thing.
What you need
Pancakes:
- 1/3 cup oats
- 1/2 scoop vanilla protein
- 1/2 tsp baking powder
- 1/4 tsp cinnamon
- 1/4 tsp nutmeg
- stevia to taste, I used one packet of Truvia
- 1/2 cup egg whites (4 egg whites)
- 1/4 cup unsweetened applesauce
- tsp vanilla
- 1/2 apple (50 grams), shredded
Topping:
- 1/3 cup greek yogurt
- tbsp almond milk
- tsp coconut oil
- vanilla stevia
- 1/4 tsp cinnamon
- 1/4 (25 grams) of apple sliced thinly
Directions
- Put oats in a food processor and pulse until a flour consistency. I borrowed my sisters Blendtech this week and just mixed the oats with the other ingredients and blended, but if you don't have a high powered blender grind the oats separately.
- Mix all the pancake ingredients together, folding in the shredded apple at the end.
- Cook pancakes on medium heat in a non stick pan.
- Mix greek yogurt, almond milk and vanilla stevia together.
- Heat coconut oil in a pan and put cinnamon coated sliced apples in.
- Cook apples until soft and browning and caramelizing.
- Top pancakes with yogurt mix. I like stacking with a bit between each.
- Top with sliced apples and enjoy!
Macros: Calories 393, Fat 8g, Carbohydrates 42g, Protein 38g, Fiber 8g
100 Calorie Protein Brownie
For a while I've been seeing the Jillian Michaels brownie floating around the internet. First I will say, Jillian I love you. Okay that's been said, now I can say, um your 86 calorie brownie is great and all, except so small! And no protein! Sure if I broke my brownie into 16 pieces instead of 9 bigger ones they would only be 50 calories! But when I want a brownie, I want a damn brownie! So here it is. 100 calorie protein packed brownie that's bigger then 1/16th of a pan!!!!
What you need:
- 1/2 cup cocoa (45g)
- 2 scoops chocolate protein powder (60g)
- 1/2 cup egg whites (4 egg whites)
- 1/2 tsp vanilla
- stevia to taste ( a little goes a long way)
- 1/4 tsp salt, I used pink himalayan
- 2/3 cup 0% greek yogurt (140g)
- 1/2 cup pumpkin (Like me throwing in my fall themed recipes here?)
- 1/4 tsp baking powder
- 1/2 cup chocolate chips. (45g) I used regular old semi sweet, but use dark or whatever you like.
Directions:
- Preheat oven to 350 degree F.
- Boil some water in a small pot on the stove, with a larger metal bowl overtop. See the picture below.
- Spray 8" pan with non stick spray.
- Mix cocoa, protein powder, baking powder and salt in one bowl.
- Mix the egg white, vanilla, stevia, greek yogurt and pumpkin in another bowl.
- Melt chocolate chips in the bowl over boiling water. You can also do this in the microwave, but you can risk burning the chocolate, plus it cooling too soon before mixing. But do what you like.
- Once the chocolate is melted, turn the burner off and quickly add the egg white, pumpkin, yogurt mix to it. Mix well.
- Now add the cocoa, protein powder mix.
- Pour mixture into pan and spread evenly.
- Bake for 20 minutes. Ever damn brownie recipe will tell you "don't over bake". So check at 15 minutes. Insert a toothpick in the middle and should come out clean, if not it needs more time. But dont go over 20 I'd say. They can be dry from the lack of fat in them.
- Cut into 9 pieces and enjoy!!!
Macros for real sized brownie piece (Sorry JM): Cal 100, Fat 2.3g, Carb 8.5g (half JM's tiny piece I might add), Protein 10.4g, Fiber 2.9g
Sorry it's blurry, but the best picture I took to describe what I'm doing here. Small pot with boiling water, larger sized bowl overtop so the steam from the boiling water is heating the chocolate. This will prevent burning the chocolate.
Protein Pumpkin Pie Pancakes
Protein Pumpkin Pie Pancakes, say that 3 times fast! Let me welcome September 1st with Pumpkin! Days of leaves turning, children heading to school and warm and delicious fall foods. I've never been one to go crazy for the pumpkin spiced latte like some, but pumpkin everything else, bring it on!!! These protein pancakes also have NO protein powder. I realize some people don't use it/have it, so I tried making this without.
Here is what you need:
- 2 tbsp cocoa (10g)
- 1/2 cup oats
- 1/4 tsp baking powder
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- stevia to taste. liquid or powder, a little goes a long way.
- 1/4 cup puree pumpkin. Not pie filling!
- 1/2 cup egg whites (4 egg whites)
- 1/4 cup almond milk, plus a splash more for the topping
- 1/4 cup 0% greek yogurt
- 1/2 tsp lemon juice
The mixin':
- Put oats in food processor or blender until a flour like consistency. (Tip: I like to blend a bunch at a time and keep in a jar)
- Mix oats, cocoa, baking powder, cinnamon and nutmeg.
- In a separate bowl mix stevia, pumpkin, egg whites, 1/4 cup almond milk and lemon juice.
- Heat non stick pan to medium.
- Add wet ingredients to dry ingredients.
- Put mixture in pan. The batter is a little thicker and will need to be spread by the spoon, or add more milk to make it runnier.
- Flip when starts to bubble.
- In a small dish mix greek yogurt, stevia and dash of almond milk. Heat in the microwave for a few seconds (tip I got from one of coaches recipes!)
- Put topping on pancakes and enjoy!
Makes 4-5 pancakes.
Macros for entire recipe: Calories 299, Fat 4g, Carbohydrates 34g, Protein 27g, Fiber 10g!!
Protein Crepes, Sweet Or Savoury
I found this amazing recipe on Pinterest and now I can't find it again! I feel awful not pinning back to the original source but I promise I searched and searched for it! You know how Pinterest is, see it once and don't pin and never see it again. If I come across it I will edit this post. Anyways, I found this recipe and I loved it so much I wanted to share it and how I used it. It's for crepes. Sweet or savory. They turned out nice and hardy, touch enough to handle like a tortilla for my lunch even!
Here is the sweet recipe:
- 1/4 cup egg whites (two egg whites)
- 1/2 scoop vanilla protein powder. I used allmax natural vanilla.
- 1/4 cup almond milk
- 1/4 cup (21g) flour. I used barley flour but refer to my Different Flour, Differnt Folks post about the one best for you.
- 1/2 tsp baking powder.
- Couple drops of vanilla stevia, because I wanted them sweet that day.
Macros: Calories 167, Fat 1g, Carbohydrates 17g, Protein 23g, Fiber 3g.
Here is the savory recipe:
- 1/4 cup egg white (two egg whites)
- 1/2 scoop plain protein powder. I used allmax natural unflavoured.
- 1/4 cup almond milk.
- 1/4 cup flour (21g). Again I used barley.
- 1/2 tsp baking powder.
Macros: Calories 171, Fat 1g, Carbohydrates 17g, Protein 24g, Fiber 2g.
Directions:
- Heat a pan on medium low, use a non stick pan.
- Mix ingredients together. Batter will be runny and that's what you want.
- Pour a batter into the middle and swirl the pan around to spread it out quickly. Spread less for a thicker crepe, good for holding heavier ingredients like you would a lunch wrap.
- Flip when the edges start to crust a bit.
- Fill/top and enjoy. There is a few options for what to do withe them below.
Boston Creme Stack
Boston Cream Stack (Taste just like a Boston Cream donut to me)
Make some smaller crepes,so you have a few more of them, layer stevia sweetened greek yogurt in between the layers and top with chocolate almond butter (or nutella).
Macros with 87g greek yogurt and 8g chocolate almond butter: Calories 345, Fat 8g, Carbohydrates 32g, Protein 36g.
Strawberry Jam Roll
Strawberry Jam Roll
Make into few bigger crepes, fill with stevia sweetened greek yogurt, top with warmed double fruit low sugar strawberry jam.
Macros with 1/2 cup greek yogurt 116g and 2 tbsp double fruit low sugar jam: Calories 274, F 1g, Carbohydrates 31g, Protein 35g.
Vegetarian Wrap
Vegetarian Wrap
Make into two thicker pancake like crepes and fill with veggies and protein of choice. I used Gardein seven grain vegan chicken tenders, avocado, tomato and romaine lettuce.
Macros with vegan chicken tenders, avocado, tomato and lettuce. Calories 338, F 11g, Carbohydrates 30g, Protein 33g.
Stay Bitchin',
Love Jen, AKA The Bitchin' Housewife
Protein Banana Mugbread
Yeah that's right, I said mugBread. Like banana bread? Because it taste like that. Uh huh, I created single serving banana bread, so you don't have to bake a whole damn loaf, wait an hour for it to bake, hour to cool and then resist eating more then a slice. Not to brag, but this is pretty amazing and the texture is spot on. Who am I kidding, I'm totally bragging. But this is my blog and I can do what I want. :* I love banana bread, LOVE banana bread. And based off my last post of my Protein Strawberry Shortcake Mugcake, you can gather, I'm pretty in love with mugcakes right now.
So here is what you need:
- 1/2 scoop vanilla protein. I used Allmax natural vanilla. (15g)
- 3 tbsp Barley Flour (21g). Coconut flour, whole wheat flour etc would all work too, macro numbers would change slightly.
- 1/8 teaspoon baking powder.
- 1/4 cup egg whites or two egg whites.
- 1/4 cup almond milk.
- Vanilla Stevia, could also use regular stevia to your taste with vanilla extract.
- 3/4 over ripe banana (70g)
- 1 tbsp enjoy life chocolate chips (15g)
The "baking":
- In a bowl mix vanilla protein powder, flour, baking powder, egg white, almond milk and stevia.
- Add most of the mashed banana. I added 50g. Save a bit to top with.
- Add half the chocolate chips.
- Spray your mug with non stick spray. I forget to mention my mug is a soup mug. Try and use a bigger mug!
- Pour mix into mug. Chips will settle at the bottom and that's okay.
- Cook for 2 minutes 15 seconds. This was perfect for my microwave, but check half way through. (also a good time to add a few more chocolate chips into the mixture!)
- Take cooked bread out, turn upside down onto a plate, top with remaining chips and banana.
- Enjoy the hell out of this!
Macros: *Note the carb may be higher then most mug cakes, this is due to the banana, hence why I'm calling it bread. But trust me they are so worth it baby.
Fat 7g, Carbohydrates 42g, Protein 25g, Fiber 6g
Protein Strawberry Shortcake Mugcake
MMMMMMMMMugcake.
I had my first mugcake, was hooked. Chocolate is great, but I needed to make something new. And here I give it to you!
Yeah I'm so cool I rhyme.
Anyways.....
Here is what you need:
- 1/4 cup unsweetened almond milk.
- 1/4 egg whites (2 eggs whites).
- 1/4 teaspoon baking powder.
- 3/4 scoop strawberry protein powder.
- 21g (3 tbsp) tbsp coconut flour.
- 1/2 cup 0% greek yogurt.
- 40g strawberries. (1/4 cup).
- Stevia. I love the vanilla one, but any works. Its to sweeten the yogurt.
Directions:
- Mix protein powder, coconut flour and baking soda together in a bowl.
- Add egg whites and almond milk.
- Spray a mug with cooking spray , empty ingredients into the mug and cook in the microwave for a minute and a half.
- In a separate bowl mix yogurt and stevia.
- Take cake out of mug and slice in half horizontally.
- Put half the greek yogurt on the bottom piece and then stack the other one on top.
- Put remainder yogurt on top and then top with sliced strawberries!
This hit the spot for me 100%! Hope you enjoy!
Macros: Calories 296, Fat 4g, Carbohydrates 20g, Protein 44g, Fiber 9g.
Chocolate Frozen Protein Bites
So I've been obsessed with these vanilla bean frozen bites from coaches recipes. Me of course, can never leave well enough alone and I have made a chocolate version! Here is what you need. Below I will write how much you need (in a couple different measurements) and a couple options for swap outs. I realize not everyone has the same pantry!
Ingredients:
- 0% Plain Greek Yogurt - 1 cup or for macro precision 219g.
- 95% Fat free Philadelphia cream cheese - 2 tbsp or 30g.
- Unsweetened Almond Milk - 1/4 cup or 60g/2.15 oz.
- Marantha chocolate almond butter *Alternate is Nutella* - 1 tbsp or 8g.
- Chocolate Stevia *Alternate regular stevia* - Use to taste. ~I get my flavored stevia's from health food stores, so check yours!
- Not pictured and completely voluntary is flaxseeds. They have many benefits so I suggest them, but not necessary. Macros below list for 1.5 tbsp or 10g.
Directions:
- Mix all the ingredients in a food processor.
- Put the blended mixture into individual muffin cups. Use your muffin tin or I have these handy silicone molds from Epicure.
- Freeze for a couple hours.
- And Enjoy. Don't forget to lick the bowl clean, because damnit you counted those macros!
Macros for each version: (This is for all 6 bites!)
Chocolate Almond Butter with flaxseed: Calories 278, Fat 10g, Carb 16g, Protein 30g.
Chocolate Almond Butter without flaxseed:Calories 225, Fat 5g, Carb 13g, Protein 28g.
Nutella with flaxseed: Calories 271, Fat 9g, Carb 17g, Protein 29g.
Nutella without flaxseed: Calories 218, Fat 4g, Carb 14g, Protein 27g.
Banana Cream Pie French Toast
I love breakfast. I love chocolate, bananas and french toast. So I made them into this amazingness.
Macros: 368 Calories, Fat - 9g, Carbohydrate - 47, Protein - 28g
Ingredients:
- Thin bun or Arnold bun. I use the Bakerstone brand from Costco at 20g carb per bun.
- 1/2 cup egg white. Equivilant is 4 egg whites.
- Half of a 3/4 cup serving. So 6 tablespoons/62.5g. Whatever you use to measure.
- Half a banana. This recipe is 80g.
- 1/4 tbsp cinnamon
- Stevia. I use a chocolate flavored stevia i get from my health food store.
- 1/2 tbsp of Enjoy Life chocolate chips
- 1 tsp coconut oil for frying.
- Put the egg whites and cinnamon into a bowl.
- Let the bun halves soak in the egg whites.
- Heat pan on medium and put in oil.
- Cook buns on either side.
- Soak the buns again in the egg and fry again. I like the texture this makes,
- Mix greek yogurt and stevia in a seperate small dish.
- Slice banana onto the cooked buns, top with greek yogurt and chcolate chips
- Enjoy every last bite!
*There will likely be some egg white left over in the bowl. I quickly just scrambled them up in pan and ate them to fill my macros.
Best Ever Pasta Sauce
I had a nostalgic morning this morning. The babe was playing on the floor, singing away, the toddler dancing to a movies music, laundry everywhere, fog in the air crockpot out and pasta sauce cooking on the stove. Like being a housewife of times past. Actually made me think of my mother. She always wanted to be a stay at home mom. Cook, bake, sew and care for her four children. I feel lucky. Lucky that I get to experience this. That I kind of sort of get to live in my moms dream. Anyways...... on to my newest adventure of domestication. Homemade pasta sauce. I don't think I can buy jarred stuff again. This tasted so fresh and yummy. I got a recipe from Pinterest and it sent me to this lovely blog's recipe. I shall be watching for more of her stuff I think. I basically followed her ingredients but I never completely follow a recipe to the dot, so here is what I did in modification (which isnt too much)
Ingredients:
- 1 large yellow onion. Chopped roughly or in one of those cool pull string choppers from Tupperware and let your toddler do it. (Seriously her favorite thing to do in the kitchen.)
- 2 heaping tablespoons of pre crushed garlic (like from the GIANT jar you get at Costco)
- 1 tablespoon coconut oil
- 1 big can of italian tomatoes
- 1 can of tomato paste
- 2-3 cups of vegetable stock (yay veggie friendly!)
- 1 bay leaf
- salt, pepper, Italian seasoning and sage
Preparations:
- Soften the onions in the garlic and coconut oil inside the pot.
- Add the tomatoes, tomato paste, bay leaf and salt and pepper. Let simmer. Her recipes says 2 hours, I did 1.5 hours, with adding more stock at like 45 minutes. (hence the odd ingredient amount) It was seeming very thick already so I added more and pulled it off earlier then her recipe.
- Add the seasonings to your taste. I was tempted to add chili powder but figured I would try a traditional version first.
I ate a bowl of whole grain spaghetti with some sauteed red kidney beans and spinach with this sauce for lunch. So delicious. And toddler approved. AND vegan/vegetarian.
Once relatively cooled I put the leftovers in freezer bags for future use. Next time I will make 2 or 3 times as much for larger batches that will last a long time.