Chocolate Oat Protein Squares

These chocolate oat protein squares are my go to right now! A healthy low sugar, high fiber, high protein, healthy snack. If you have yet to try VitaFiber syrup please do try as it has the same consistency as honey or Maple syrup but has 42% less sugar, it’s fiber content instead. Get yours here.

Chocolate Oat Protein Squares

INGREDIENTS:
•½ cup nut/seed butter (I used tahini)
•2 Tbsp coconut oil
•¼ cup VitaFiber syrup
•1 tsp vanilla
•2 Scoops (62g) LeanFit Chocolate Naturals 100% Whey Protein
•2/3 cup oats
•1 Tbsp chia seeds
•Pinch salt
•3 Tbsp chocolate chips + 1tsp coconut oil

METHOD:
Line loaf pan with parchment paper and set aside. In saucepan over medium heat combine nut/seed butter, coconut oil, VitaFiber syrup and vanilla and stir until combined. Remove from heat and stir in protein powder, once combined add oats, chia seeds and salt, stir until combined and press evenly into prepared loaf pan and place in fridge.  For top layer melt chocolate chips and coconut oil and spread over cooled base. Place back in fridge for at least an hour to harden.  Slice into 18 squares.

Macros: (using tahini and VitaFiber)
Calories: 104 | Carb: 8g (3g fiber/1g sugar) | Fat: 7g | Protein: 5g

Lemon Loaf

I made this yummy lemon loaf for Mother’s day this year. It turned out amazing! There’s something about lemon desserts that always get me 😋


LEMON LOAF

Ingredients:
•2 cups flour (I used whole wheat)
•1-1/2 tsp baking powder
•1/4 tsp baking soda
•Pinch salt
•3/4 cup granulated sugar (i used xylitol)
•3/4 cup milk
•1/4 cup VitaFiber syrup
•1 tsp pure vanilla extract
•1/2 cup plain Greek yogurt
•1/4 cup oil or applesauce
•1/4 cup fresh squeezed lemon juice
•Zest of lemon (about 1Tbsp)

Method:
Preheat oven to 350°F. Combine all dry ingredients in a large bowl and set aside. Whisk together all wet ingredients in separate bowl and then fold into dry ingredients until just combined. Pour into loaf pan and bake for 50 to 60 minutes or until toothpick comes clean. Let cool before glazing. Slice into desired slices 🍋

Mix these ingredients together for glaze:
•1/2 cup powdered sugar
•1Tbsp milk

Sweet n’ Sour Chicken

012

 

I’m always looking for a healthier alternative to sugar loaded recipes! After much research I came up with this yummy recipe using VitaFiber syrup and very little sugar.  It’s loaded with dietary fiber instead of sugar! Be sure to get your hands on this yummy fiber goodness here.

RECIPE:

Yield: 4-6 servings

INGREDIENTS:

SAUCE:

  • ½ cup VitaFiber syrup
  • ¼ cup Xylitol (can use any granulated sugar)
  • ¼ cup apple cider vinegar
  • ¼ cup pineapple juice
  • ¼ cup ketchup
  • 2 Tbsp soy sauce
  • 2 cloves of garlic, minced
  • ½ tsp onion powder
  • 1 Tbsp arrowroot powder
  • 2 Tbsp cold water

CHICKEN:

  • 4 Chicken breasts (appx. 6oz each), tenderized and cut into chunks
  • 2 Tbsp olive oil
  • 1-½ bell pepper, chopped
  • 1 medium onion, chopped
  • 1 cup pineapple, chunks
  • S&P

METHOD:

  1. In a small saucepan over high heat whisk all sauce ingredients except the arrowroot powder and water and bring to a boil.
  2. Whisk together arrowroot powder and cold water and add to the sauce ingredients, reduce heat and let thicken (should take about 1-2 minutes). Remove from heat and set aside.
  3. Pound chicken with mallet and cut into chunks, season with salt and pepper.
  4. Heat oil in large frying pan over medium heat, add chicken and cook for about 5-8 minutes or until no longer pink. Add the bell pepper, onion and pineapple cooking until just tender.
  5. Add sauce ingredients to chicken and stir until combined. Serve with rice.

 

006

Raspberry Tahini Cups

I always try to come up with healthier versions of sweet treats around Valentine’s Day as it is a big one for chocolate! My new found love for tahini is in sweet treats! It’s pretty tasty and way cheaper than nut butters. You can sub any nut or seed butter in this recipe with the same results. I added LeanFit protein for extra protein and VitaFiber to make it sugar free and a fiber boost! Recipe as follows:

Raspberry Tahini Cups

Chocolate Shell:
•¾ Cup dark chocolate chips or chopped chocolate
•1 tsp coconut oil

Filling:
•4 Tbsp tahini
•1 Tbsp coconut oil
•2 Tbsp VitaFiber IMO syrup
•2 Tbsp LeanFit vanilla whey protein powder
•2 tsp Powdered raspberries* (Optional)

Method:

Yield 10 mini cups. I use a silicone liner but paper cups will work as well.

  1. Melt chocolate and coconut oil over double boiler until fully melted.
  2. Using a small spoon coat muffin cups on bottom and bring up edges using the back of the spoon, place in freezer to harden. Remove from freezer after about 10mins or until chocolate is hardened and add second coat of chocolate to walls of liners and place back in freezer.
  3. Start your filling by mashing all ingredients together until combined, if your mixture is a little hard, place bowl over warmed water (from double boiler) to melt the coconut oil and tahini together better.
  4. Remove cups from freezer and portion filling into each cup coming almost all the way to the top and then top each cup with remaining chocolate and spread until covered (sprinkle freeze dried raspberries on top if desired). Place back in freezer to harden.
  5. Store in fridge (2 weeks) or freezer (6-12 months).

*Note: To get powdered raspberries I took freeze dried raspberries and pulsed them in my coffee grinder until I got a fine powder. I used this to
stir in and sprinkle on top of cups. You can also stir in nuts or chocolate chips if desired.

Cashew Oat Protein Bars

First off a huge welcome back to Canada VitaFiber!! Now available here. Super happy to be working with them again! We’ve missed you! Ok now for these yummy healthy protein bars. Recipe as follows:

Cashew Oat Protein Bars

Ingredients:
•1½ cups oats
•½ cup cashews, chopped
•1½ scoop LeanFit Chocolate Whey
•1 cup peanut butter
•½ cup VitaFiber syrup
•2 Tbsp almond milk
•⅓ cup dark chocolate chips

Method:
Chop cashews into small pieces or blitz in food processor, combine with oats and whey and set aside. In small saucepan over medium-low heat combine peanut butter and VitaFiber syrup until just combined, remove from heat, stir in almond milk and mix until smooth. Add peanut butter mixture to dry ingredients and fold together with spatula or your hands, fold in chocolate chips (make sure the mixture has cooled or they will melt; place in fridge for about 10mins). Press into parchment lined dish (I used a loaf pan for thick bars but a 12×12 pan will work as well). Place in fridge to harden and slice into desire bars (I got 16 bars). Store in fridge or freezer.

Macros: (16 bars)
Calories: 197 | Carb: 18g (7g Fiber/4g Sugar) | Fat: 12g | Protein: 7g

Peppermint Mocha Protein Balls

When you think of Christmas flavours what do you think of? For me it’s gingerbread and peppermint and I always try to incorporate both of those flavours in my Christmas baking. This year I made these peppermint mocha balls and used my homemade espresso powder to get the “mocha” flavour. You can also use instant coffee too. Recipe as follows.

Peppermint Mocha Protein Balls

INGREDIENTS:
•1 Scoop (32g) LeanFit Chocolate whey
•½ Cup oat flour
•½ Cup almond flour
•¼ Cup cacao powder
•1 tsp espresso powder (or 1Tbsp instant coffee) *Click here to see how to make
•⅓ cup VitaFiber syrup *see subs
•½ cup peanut butter
•¼ cup almond milk or choice
•½ tsp pure peppermint extract
•2-3Tbsp Cacao powder for rolling

METHOD:
Combine all dry ingredients in large bowl and set aside. In small saucepan over medium heat mix peanut butter, VitaFiber syrup and almond milk and stir until well combined, remove from heat and stir in peppermint extract. Add peanut butter mixture to dry ingredients and fold together with spatula and then use your hands to knead together until all your ingredients are incorporated and you have a big giant ball (if your dough is too crumbly, add a tablespoon of milk at time to perfect). Portion into tablespoon size balls (small cookie scoop works amazing!) and roll with your hands to get smooth balls. Roll each ball in cacao powder. Store at room temperature for up to 5 days, in fridge for 2 weeks or in freezer for up to 6 months. Yield 28 balls.

*VitaFiber can be replaced with any sticky sweetener of choice.

Espresso Powder

I was looking to create some recipes with mocha/espresso flavours and came across espresso powder, I then went to go and search where to buy it and found it was quite pricey. I then did a little bit more digging and realized espresso powder is just brewed coffee, then dried and finely ground. So I took my brewed coffee grounds and placed it on a parchment lined sheet put my oven at its lowest temperature which is 170° Fahrenheit and I let it bake for 2 and 1/2 hours until it was dry and crispy feeling. I then made some peppermint mocha protein balls with it and it worked!! It also enhances any chocolate flavour if you’re using with chocolate recipes which I use often; haha!

What you need and how to do👇🏽

Brewed coffee grounds (I used 1 whole brewed pots worth)

Preheat oven to 170°F. Line baking sheet with parchment paper and spread coffee grounds evenly out.

Place in preheated oven and let bake for 2-1/2 to 3 hours. You want it to be dry and crunchy feeling.

Once it’s cooled place in coffee grinder and grind until you get a very fine powder.

That’s it, I stored mine in freezer. I think it will keep for 6 months … if it lasts!