These little bites are the perfect snack for the week! So easy to grab on the go or just for a quick snack. My go to protein in all my recipes is LeanFit Protein which can be found at Costco or Amazon.ca. I use VitaFiber as the sticky sweetener in this recipe but if you don’t have you can always substitute any sticky sweetener just keep in mind the macronutrients will change. I like using VitaFiber as it is high in fiber not sugar. You can purchase VitaFiber here if interested.
Chocolate Chip Cookie Dough Bites
Ingredients: •2 cups oat flour •1/4 cup coconut flour •2 scoops LeanFit chocolate whey •2Tbsp xylitol (or granulated sweetener of choice/omit) •1/2 cup peanut butter •1/2 cup VitaFiber syrup (or sticky sweetener of choice) •1/2 cup + 1Tbsp almond milk (or milk of choice) •1/4 cup mini chocolate chips
Method: Combine dry ingredients in large bowl and set aside. In medium sauce pan over low-med heat combine peanut butter and syrup until smooth, stir in milk until smooth again. Pour peanut butter mixture into dry ingredients and fold together until combined. Let mixture cool and fold in chocolate chips. Portion batter onto parchment lined cookie sheet (I use my handy cookie scoop), roll with your hands to get smooth balls. Place in fridge to set. Yield 42 balls.
Looking for a way to sneak some greens into your diet or your children’s diet? Look no further! These green muffins taste nothing like the hidden spinach packed inside them. Bonus is they are high in protein with LeanFit CompleteGreens 👍🏽
Spinach Protein Muffins
•1½ cups All purpose flour, unbleached
•½ cup (45g) LeanFit CompleteGreen protein powder
•½ cup coconut sugar
•2 tsp baking powder
•Pinch salt Wet:
•1 Cup Spinach, packed
•½ Cup mashed banana or applesauce
•¼ cup coconut oil
•1 tsp pure vanilla extract
•¼ cup almond milk
Preheat oven to 325ºF and line muffin tin with 12 liners or grease, set aside. In large bowl combine all dry ingredients, set aside. In blender add all wet ingredients and blend until smooth, scraping down sides a couple times if needed. Add wet ingredients to dry ingredients and fold together until just combined. Portion into muffin liners (I use an ice cream scoop to portion). Bake for 20 minutes in preheated oven or until toothpick comes clean.
I just recently got my hands on a donut pan and finally got to make some donuts 🍩 These are low in fat and high in protein. Aka Pronuts!
•1½ cup oats
•½ cup unsweetened applesauce
•½ cup whey protein powder (I used Kaizen Naturals vanilla whey)
•2 really ripe medium bananas
•1Tbsp fresh squeezed lemon juice
•1 tsp pure vanilla extract
•1 tsp baking soda
•1 tsp baking powder
•½ tsp salt
•1 tsp cinnamon
•1 Packet (1 tsp) stevia or 1/4 cup sweetener
•Plain fat free greek yogurt
•Vanilla protein powder
•Lindt mint dark chocolate, chopped
•Coconut PB Fudge Bites (recipe here)
Preheat oven to 375ºC and grease donut pan. Blend all ingredients in blender or food processor until smooth and pour batter into ziplock bag, cut corner and pipe into donut pan. Bake for 10-12 minutes. Insert toothpick to ensure donuts are cooked thoroughly after 10mins, if no batter on pick then remove from oven and cool before icing. For icing take a few large scoops of greek yogurt and about 3/4 scoop of vanilla whey and mix until no clumps left. Dip donuts into mixture and top with optional toppings as desired. Makes 10 donuts.
So I’m on day 17 of whole30 and am thinking about different ways to eat eggs as I have them every day. Last night I was planning today’s meals and came up with this idea spreading mashed yam on the bottom of a dish then adding a sausage patty in the centre then adding two eggs on top and bake. I originally thought of doing in muffin cups but knew the eggs wouldn’t fit so thought of using large size ramekins. I decided to do both ways and to leave the eggs out in muffin cups. There were a few steps to get this done but it is definately worth the wait! See below for the details.
•2 medium Yams, peeled and cubed
•1Tbsp coconut oil
1. Boil cubed yams until just tender about 10 minutes once done mash with coconut oil.
2. While yams are boiling combine pork and all seasonings together in bowl until well combined. Preheat frying pan to medium heat and make sausage patties the size round of your dish you are using (I used 2 – 4″ ramekins and 9 square muffin cups). Fry few minutes per side, it’s ok if still pink you will be baking.
3.Chop your zucchini and pepper into little pieces and set aside. Preheat oven too 400°F. Grease your dishes and place on baking sheet, I used coconut oil. Now you can assemble it.
4. First place dollop of Yam in dish, using a spoon spread yam up sides and creating a well in center, repeat with remaining dishes. Take sausage patty and place in centre of each dish then bake in oven for 15 minutes.
5. Remove from oven, sprinkle chopped bell pepper and zucchini over each dish. Crack two eggs in your ramekin size dishes and bake again 10-15 more minutes until eggs are cooked to your liking.
6. Remove from oven, let stand 5-10 minutes. Enjoy.
○Serves 2 plus mini muffin size bakes can be used for snacks or other meals for the week.
Yummy raw tarts made with cashews! These treats are raw, vegan, gluten free, sugar free and guilt free!
Recipe as follows:
Makes 4 tarts (4″x4″)
3/4C Raw cashews, soaked for at least 4 hours, then drained and rinsed
1/2C coconut milk
1Tbsp agave syrup
1/2tsp pure vanilla extract
Pinch pink Himalayan salt
beet powder or beet juice for coloring
1/4C dates, soaked 10min in warm water
1/4C shredded coconut
1Tbsp coconut oil, melted
Pinch pink Himalayan salt
Soak your cashews.
To create the crust first process nuts in food processor until small bits, then add dates and coconut and process until dates chopped. Stir in salt and coconut oil. Place in fridge.
Blend soaked cashews and coconut milk in blender until smooth, add agave, vanilla and salt and blend. Add the beet powder or juice 1tsp at a time until desired color is achieved (I used 5 tsp of beet juice). Place in fridge to chill.
Divide crust mixture into 4 parts and press into tart pans, spoon filling over top and place in fridge to chill and set for about 1hr. Garnish with fresh berries and serve.
I made these yummy treats for pre workout snacks for the week, also is a good breakfast or grab and go snack! I didn’t really measure anything but this is what i can remember. Recipe as follows:
I made 12 muffins feel free to halve the recipe.
▶Ingredients: •1 small-medium yam or sweet potato, shredded
•2 thick slices yellow onion, chopped
•1/2 bell pepper, chopped
•2 cloves garlic, minced
•Handful of Spinach leaves, torn
•2 pieces bacon (nitrate/hormone free), chopped
•1/4C egg whites
•Seasonings-S&P, oregano or basil
•Coconut oil for greasing muffin tin
→Preheat oven to 400ºC.
→Shred yams and chop veggies/bacon up. Beat eggs and whites in dish (large measuring cup works good so easy to pour)with seasonings.
→Grease your muffin tin and evenly portion out shredded yams into muffin tins, then add torn spinach and rest of veggies/bacon evenly.
→Pour beaten eggs evenly over each cup, coming about 3/4 up the sides (they will rise).
→Place in oven and cook for about 30 minutes.
→Use knife or fork to lift from sides and bottom of tin, serve & enjoy or refrigerate for later ♡
Combine all dry ingredients in bowl (use sieve for coconut flour). Mix wet ingredients in separate bowl and add to dry, mix until well incorporated. Heat pan with coconut oil over medium-low heat (if pan is too hot the cakes may stick and burn). Spoon 1/4C of batter into heated pan, flip once sides are dry and sturdy enough to flip and cook for another minute or two. Repeat with remaining batter, add more coconut oil if needed.
So I’m on day 6 of whole30 and I have a serious chocolate addiction, it has been really tough not being able to have any dark chocolate unless of course it’s 100% cocoa which I haven’t been able to find plus it would be really bitter sooo I decided to make homemade LÄRABARS!
I made a huge batch so feel free to halve the recipe, there are so many different alterations you can do as well, switch up the nuts, use different nut butter, ect. For these ones recipe as follows:
Pulse nuts/seeds in food processor until little bits, add coconut, almond butter and dates and process until well combined and no large chunks of dates left. Place in 9×9 parchment lined dish and press mixture until square, cut up into little bars. You can also just use your hands and shape into bars or balls. Store in fridge.
Simplified smaller recipe:
1/4C nuts of choice
1/4C nut butter of choice
Appx. 25-30 Dates
Process nuts in food processor until small bits then add nut butter and dates, process until well combined.
Bring pot of water to boil. Peel sweet potatoes and chop into bite size cubes add them to boiling water and cook for 5 minutes. Heat skillet over medium heat, spray with oil and add drained potatoes once done boiling. Cook for 8-10 minutes then add mushrooms, onion, garlic and bacon. Cook for another 5-10 minutes. Cook eggs in another pan sunny side up. Place potato mixture on plate and top with eggs, chopped tomatoes, avocado and feta. Add fresh pepper if you like.