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

Sweet n’ Sour Chicken

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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.

 

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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.

Cinnamon Crusted Banana Bread

Cinnamon Crusted Banana Bread

INGREDIENTS

Wet:
•1 Cup mashed banana (about 2½ medium bananas)
•2 Eggs
•⅓ Cup avocado oil
•½ Cup Greek yogurt
•⅓ Cup coconut sugar
•1 tsp Pure vanilla extract

Dry:
•1½ Cups oat flour or GF/all-purpose flour
•1 scoop LeanFit Vanilla 100% Whey
•2 tsp Cinnamon
•1 tsp baking powder
•Pinch salt

Crust:
•½ Cup coconut sugar or brown sugar
•½ Cup oat flour
•1 tsp Cinnamon
•¼ Cup cold butter or coconut oil

METHOD:

Preheat oven to 350ºF and line loaf pan with parchment paper. In large bowl whisk together all wet ingredients and set aside. In separate bowl mix together dry ingredients until incorporated and add to wet ingredients, stir together until combined. In separate bowl mix together crust ingredients using pastry cutter to cut in butter/oil or use your hands. Pour your batter into prepared loaf pan and then sprinkle the crust ingredients over top evenly and press down gently. Bake in preheated oven for about 60 minutes or until toothpick comes clean. Let cool and slice. Store in fridge for longer freshness.

Oh Henry! Protein Bars

Halloween is slowly approaching and I’m always looking for healthier options than the sugar filled candy around this time of year. So this year I came up with these healthier Oh Henry! bars and yes they are very similar to Snickers bars. Now the Canadian Oh Henry bars are a little different from the American ones, one is made by Hershey and the other is Nestle which I’ve layered like the American bar even though I’m familiar to the Canadian bar. It just layered better this way, I also thought I could mix the caramel into the fudge layer but wasn’t too sure how the texture would turn out so I went this way. Recipe below, enjoy!

Oh Henry! Protein Bars

Ingredients:

FUDGE LAYER
•1 scoop LeanFit vanilla 100% whey
•½ Cup Oat flour
•1Tbsp. Coconut flour
•Pinch salt
•½ Cup peanut butter
•¼ Cup VitaFiber syrup *
•¼ Cup + 1Tbsp. Almond milk or choice
CARAMEL LAYER
•1 Cup dates, soaked in hot water
•1/3 Cup water (use leftover from soaking)
•½ tsp. Pure vanilla extract
PEANUT LAYER
•¼ Cup peanuts
CHOCOLATE COATING
•150g Dark chocolate, chopped
•1 tsp. Coconut oil

Method:
1. Combine whey, oat flour, coconut flour and salt in medium bowl and set aside.
2. In saucepan over medium heat combine peanut butter, VitaFiber syrup and almond milk and stir until just smooth. Add to dry ingredients and fold together with spatula until well combined.
3. Line loaf pan (8”x4”) with parchment paper and evenly press down fudge layer and set aside.
4. In food processor combine dates, water and vanilla and process until smooth and caramel like. Spread over fudge layer evenly and then press down peanuts into caramel layer. Place in fridge for an hour.
5. Melt your chocolate while you wait for cooling. Over double boiler combine chocolate and coconut oil and melt until no clumps remain.
6. Cut into 16 bars and coat each bar with melted chocolate and place on parchment lined sheet and place back in fridge to harden the chocolate. Store in fridge for up to 2 weeks.

*If you can’t find VitaFiber syrup it can be substituted with any sticky sweetener.

Chocolate Chip Oatmeal Protein Cookies

I’m in the process of packing/moving and getting everything ready to renovate my house whilst taking care of my 5 month old baby so I havn’t had much time to bake. I made it a priority while baby naps to make these cookies plus packing fuel!! They turned out great. Recipe as follows 👇🏽

Chocolate Chip Oatmeal Protein Cookies

Ingredients:

•1 cups oats
•¾ cup oat flour
•1 scoop LeanFit 100% Vanilla Whey
•1 tsp baking powder
•½ tsp cinnamon
•Dash salt
•½ cup coconut sugar
•½ cup coconut oil or butter, softened
•1 tsp vanilla
•1 egg
•¼ cup chocolate chips

Method:

Preheat oven to 350ºF. Combine oats, oat flour, whey, baking powder and salt in bowl. In large mixing bowl cream together the coconut oil or butter and sugar, add in egg and vanilla, mix until combined. Slowly add the dry ingredients to the wet and mix until combined, stir in chocolate chips. Scoop cookies onto parchment lined cookie sheet, press down slightly and bake for 8-10 min or until just browned at edges. Yield 20 cookies.

Chocolate PB Protein Squares

It took me a couple tries to get this recipe right but I eventually got it. I’ve used both maple syrup and VitaFiber syrup and they both come out with the same result. I always use LeanFit protein in my recipes; you can purchase it at Costco or on Amazon. These peanut butter squares are a true Delight packed with healthy fats, carbs, fiber, protein and of course chocolate! Recipe as follows ⏬

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Chocolate PB Protein Squares

Ingredients:
• ¾ cup oat flour
• ½ cup almond flour
• 2 Scoops LeanFit Vanilla 100% Whey Naturals
• ¼ tsp cinnamon
• Dash salt
• ¾ cup peanut butter
• 3 Tbsp VitaFiber syrup or maple syrup
• ¼ cup coconut oil
• 3 Tbsp almond milk
• 1 tsp vanilla
• ¼ cup chocolate chips

Chocolate topping:
• 100g dark chocolate
• 2 Tbsp peanut butter
• 1 Tbsp coconut oil

Method:
1. Mix the oat flour, almond flour, whey, cinnamon and salt in a bowl. Set aside.
2. In saucepan over medium heat melt together peanut butter, syrup, coconut oil, almond milk and vanilla; heat until warm and mash/stir together until smooth.
3. Add peanut butter mixture to oat mixture; fold together with spatula until well combined, place in fridge to cool if still warm then fold in the chocolate chips. (If your mixture is too crumbly and doesn’t stick together like a dough then add 1 Tbsp. of milk at time to get a dough like texture).
4. Line loaf pan with parchment paper and press the mixture into pan. Place in refrigerator for an at least half hour.
5. Melt the topping ingredients over double boiler, stir together until smooth then pour over cooled base, place back in fridge for another hour. Slice into 24 squares. Store in fridge.

Lactation Energy Balls

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Looking for a quick energy pick me up, be sure to make these! I made them a few days before giving birth to my first child and they are lifesavers for when you need a quick snack.  Of course you don’t need to be pregnant or postpartum to enjoy these yummy bites.  When researching recipes for these balls the most common ingredients are oats, peanut butter, honey and flax seed. I opted to add some protein powder to mine as I like the extra protein boost.

Here is the recipe:

Lactation Energy Balls

Ingredients:

  • 1 Cup creamy nut butter (I used half peanut and half almond butter)
  • 2⁄3 Cup raw honey
  • 2 Cups old fashioned oats
  • ½ Cup ground flaxseed
  • ¼ Cup LeanFit CompleteGreen Organic protein powder
  • ¼ Cup shredded coconut
  • 2⁄3 Cup chocolate chips

 

Method:

  • Combine nut butter and honey until smooth (heat nut butter if hard). Combine all dry ingredients together and add to nut butter/honey mixture and mix with spatula/wooden spoon until well combined. Using small cookie scoop or your hands roll into small tablespoon sized balls. Place on parchment lined dish. Store in fridge or freezer.

 

Yield: 50 Tablespoon size balls

ENJOY!!

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