A delicious post workout smoothie option.
Read morePina Colada Protein Smoothie Recipe
Pina Colada Protein Smoothie Recipe
Sometimes a smoothie is a nice refreshing way to get in a meal or a snack in between meals. I am all over the smoothie train especially in the warmer months.
Because I have smoothies so often I like to experiment with them often so I don't get bored. This one is a simple 4 ingredient recipe (that can be easily swapped for rum instead of protein powder, hint hint)
Ingredients
- 1/2 cup frozen pineapple
- 1/4 cup orange juice
- 3/4 cup coconut milk (can be swapped out for other milks)
- 1 scoop vanilla protein powder. (Ive been using this allmax one)
Blend it all up and enjoy. You can add more juice for a thinner smoothie. (or rum ha ha)
Coconut Oil Chocolate Bites
Paleo, Keto whatever your eating style that calls for high fats, you NEED this recipe my friends. I'm currently have upped my good fats for medical reasons and let me tell you... I am not suffering much while these around! These are SOOOOO simple and quick to make too.
Nutrition
- Calories: 129
- Fat: 9.9g
- Carb: 9.6g
- Protein: 3g
- Fiber: 1.4g
Recipe (Makes 12 big chocolates)
- 1/2 cup coconut oil melted
- 1/2 cup cocoa powder
- 1 scoop chocolate protein powder
- 1/3 cup agave (can use honey too)
- Literally just melt the oil and mix everything together.
- I had cute little flower molds so I put them into there, but you can buy chocolate molds if you would like or pour into a dish and cut into squares after.
- Let chill for 20-30 minutes.
- Cut or take out of the molds and enjoy.
TIP* Keep refrigerated so they don't melt on the counter.
A fair sized chocolate to enjoy.
Enjoy!
Love,
Jen The Bitchin' Housewife
Costco Protein Bar Review
My friend BMS Bootcamp posted a couple of days ago on her personal Facebook page about the Costco Protein bars and I just had to buy them and put them on the blog.
Calories: 190
Fat: 7g
Carbohydrates: 22g
Fiber: 15g
Protein: 21g
Special dietary : Gluten Free
I’m impressed Costco. Pretty impressed.
I usually find knock off brands horrible, but Costco did a fairly good job here. I have so far opened the Chocolate Chip Cookie Dough flavour. It actually tastes like chocolate chip cookie dough. The texture is good without being to chewy or hard as well.
The real test was my stomach. I find a lot of bars leave me gassy or with an upset stomach, but I was just fine after consuming these bars.
The calories/macro content is comparable to most bars, while still maintaining flavour and fibre content. I definitely recommend this bar. It’s great to leave them in the car as quick snacks while you are out and about or throw into your lunch for snacks at work.
Best part? The price. $25 for a box of 20 is something most bars can't even come close to. Don't tell my husband but I just paid $35 for a box of 12 Quest!!!
Love,
Jen The Bitchin’ Housewife
Curry Egg Salad Wrap
I love curry. And not just because I'm studying Ayurveda right now. I have always loved curry. I made this egg salad with removing some yolks to cut down a bit on fat content and keep the protein high. But it's still packed full of flavour. If you'd like, keep the yolks.
What you need:
- 3 hard boiled eggs
- 1 tsp curry powder
- 1/2 tsp garlic powder
- 1/4 tsp tumeric
- 1/4 tsp fennel seeds (optional, not everyone likes fennel)
- salt and pepper to taste
- 1 tbsp of mayo or choice. Option here to also use avocado.
- 1 wrap.
- Hard boil the eggs first. Everyone has their own way of doing it. Google if unsure.
- Remove the yolk from 2 of the eggs. (I usually add the yolks to the egg salad I make my family at the same time, since they are strange and like miracle whip instead of mayo and don't like curry.)
- Add everything together inside the wrap.
- Enjoy!
Using my new tool to grind up fennel seed. TIP: use the cheese grater for your egg to get even consistency.
Love,
Jen the Bitchin' Housewife
Combat Crunch Protein Bar Review
This week I tried out a Muscle Pharm Combat Crunch Chocolate Cookie Dough Protein Bar.
- Calories: 210
- Fat: 7g
- Carbohydrates: 25g
- Fiber: 12g
- Protein: 20g
- Special dietary : Gluten Free
Again first thing I noticed is texture. On their packaging they say "like eating a soft batch cookie". I would disagree. It was better then a soft batch cookie. More like a chocolate bar. Close to the texture of an Oh Henry. Which I personally like a lot! Chewy with some crunch.
The flavor is delicious. As I said the texture is like a chocolate bar, and honestly so is the taste. I wouldn't say it taste like chocolate chip cookie dough, but certainly a good chocolate bar.
The calories are within normal range, slightly higher and the fiber content is okay. The one issue I had is that it upset my tummy a bit and I was a bit gassy. I am known to have a bit of a sensitive stomach, so if that's you, maybe err on the side of caution or consume half a bar at a time. (If you can resist).
I wouldn't mess with this bar much by baking or putting anything on it. It's pretty good on it's own and the texture is spot on.
Love,
Jen the Bithin' Housewife
MuscleTech Mission 1 Protein Bar Review
I get so excited with chocolate protein bars. I LOVE chocolate and I love a good protein bar.
- Calories: 190
- Fat: 6g
- Carbohydrates: 24g
- Fiber: 20g
- Protein: 20g
- Special dietary : Gluten Free
I tried out the Muscletech Mission 1 Chocolate Brownie Protein bar this week. First thing I noticed was the texture. Rather then a hard bar it was more of a fudge brownie texture, which I'm actually a big fan of. I like that it has the consistency of something indulgent.
The calories and macros on this bar are pretty good. I like the high fiber content. It's good for dieting, rather then some bars that are higher calories meant for bulking.
The downside to this bar is that it's missing some flavor. The chocolate flavor isn't as prominent. I bet a bit for more of the cocoa and/or sea salt used would up the flavor a bunch. The sodium level is 180mg, sea salt/cocoa would add to this sodium level which is why I'm assuming it's not as rich in flavor.
I'd recommend this bar for someone watching calories, but not someone who is a huge chocolate fan (as I am). This bar would probably be good with a bit of Nutella spread on top, then slightly chilled to harden the Nutella and give it that brownie texture with chocolate icing. Mmmmmmm drool......
Love,
Jen the Bitchin' Housewife
Go Bananas Smoothie
A simple and delicious smoothie. I usually like the banana frozen and it gives it a thicker texture but today I used a fresh banana so I added ice to liquify it more.
Ingredients:
- 1 banana
- 1 scoop chocolate protein powder
- 1 cup coconut milk
- ice if not using frozen banana
Mix all together in a blender and enjoy right away. Sop yummy.!
Healthy Low Carb Protein Truffles
Carbidty carb carb. Yeaaaaah. It's true I'm a macro counter, but I love making new low carb recipes to save some for eating other delicious foods. Plus this is gluten free and grain free so it works for other "food lifestlyes".
These truffles are so easy and you can add things to make them your own. I used:
- 1 scoop (30g) Allmax All Natural with Stevia Chocolate Protein Powder
- 2 tbsp. (32g) all natural peanut butter
- 1/2 tsbp (5g)chia seeds
- a touch of water for mixing
- Put the peanut butter into a bowl *TIP put the whole jar of butter on the food scale and scoop it out to the weight you need, this way you can lick the spoon ;)
- Mix in your scoop of protein powder. Mix them together as much as you can first. I just used my hand.
- Slowly add a bit of water as you mix to make the powder more of a paste that sticks to the butter.
- Add chia seeds (for crunch and/or health benefits) or whatever you like.
- Pop them in the fridge for a few minutes to harden up a bit and enjoy!
Marcos for all balls together: Calories: 334, Carb: 10g, Fat 16g, Protein 36g, Fiber: 6g
Apple 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.
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.