Apple-Cran Oatmeal Cookies

Perfect fall cookie! Totally guilt free and delicious. Very easy to make and with oats is gluten free!

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Here is the recipe

Apple-Cran Oatmeal Cookies

Ingredients:

•1/2Cup Oat Flour
•1Cup Oats
•1/3Cup Xylitol or sweetner of choice
•1 tsp baking powder
•1/8tsp pink salt
•2tsp ground cinnamon
•1 Egg white
•1Tbsp coconut oil, melted
•1/2Cup unsweetened applesauce
•1 tsp pure vanilla extract
•1/2 apple peeled & diced (I used granny smith)
•1/4Cup dried cranberries or chopped dates (or both)

Directions:

Preheat oven to 350ºF. Combine oat flour, oats, xylitol, baking powder, salt & cinnamon in bowl. Whisk together egg white, coconut oil, applesauce & vanilla in large mixing bowl and mix well. Add dry ingredients to wet and combine well. Fold in apples and chopped dates / cranberries. Scoop tablespoon size portions onto parchment lined cookie sheet and press down slightly. Bake for 12 minutes or until edges are slightly browned. Cool on wire rack. Yield 22.

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Enjoy!

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Peanut Butter Coconut Protein Truffles

These literally took 5 minutes to make and 3 minutes to eat, haha! Super easy and very tasty. Bet you can’t just eat one…well you don’t have to; eat them all!

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Recipe:

Ingredients:

•1 Scoop vanilla protein (I used Kaizen naturals whey)
•2 Tbsp organic coconut flour
•1 Tbsp shredded organic coconut
•1 Tbsp natural peanut butter
•2 Tbsp Silk Coco-Almond Milk

Method:
➡Mix all ingredients together in small bowl until well combined, then using your hands roll in your palms forming balls, roll in extra shredded coconut.
Devour!

➡Macros for all (I made 4 and a mini and ate them all pre workout)
Calories: 328 | Carbs: 15g | Fat: 16g | Protein: 30g

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Protein Pancakes – 6 Recipes

So I share alot of my pancake recipes on Instagram but haven’t posted one on my blog in a while so I decided to share 5 6 recent high protein low fat pancake recipes! I use Kaizen Naturals whey for most of my recipes but any other whey will work just make sure the grams are the same when measuring. I also use casein to get the extra protein with little fat and carbs, if you don’t have any just replace it with more protein powder. All recipes have full macronutrient profile and include all toppings. Here we go ⬇

Pumpkin Protein Pancakes

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Ingredients:

Dry:
•1 scoop (31g) Kaizen Naturals chocolate natural whey protein powder 
•1/2 scoop (15.5g) Muscletech gourmet chocolate casein
•2Tbsp oat flour
•1/2 tsp cinnamon
•1/2 tsp baking powder
Wet:
1/2 Cup egg whites
•1/3 Cup pure pumpkin piree
Topping:
1/3 Cup frozen raspberries, thawed

Method:
Preheat frying pan with coconut oil over medium heat. Combine all dry ingredients in bowl then whisk in egg whites and pumpkin. Pour into preheated pan and fry until small bubbles form and sides start to dry, flip and cook for 30 more seconds. Repeat with remaining batter. Top with raspberries.

Macros:
Calories: 338 | Fat: 3g | Carbs: 24g | Protein: 55g

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Chocolate Protein Pancakes

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Ingredients:

Dry:
☆3Tbsp Oat flour
☆1-1/2 (46.5g) Scoop Kaizen Naturals chocolate natural whey protein
☆1/2 (15.5g) Scoop MuscleTech gourmet chocolate casein
☆1 scoop MuscleTech Glutamine (optional)
☆1/2 tsp cinnamon
☆1/2 tsp baking powder
Wet:
☆1/4 Cup unsweetened applesauce
☆1/2 Cup egg whites

Topping:
☆1/3 Cup 0% Greek yogurt
☆1/3 scoop (10g)KaizenNaturals Chocolate natural whey protein
➡Mix whey protein into Greek yogurt until smooth.
☆Raspberries
☆Sprinkles

Method:
Preheat frying pan with coconut oil over medium heat. Combine all dry ingredients in bowl then whisk in egg whites and applesauce. Pour into preheated pan and fry until small bubbles form and sides start to dry, flip and cook for 30 more seconds. Repeat with remaining batter. Layer with Greek yogurt and top with raspberries and sprinkles.

Macros (includes topping):
Calories: 538 | Fat: 5g | Carbs: 37g | Protein 85g

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Cookies & Cream Protein Pancakes

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Ingredients:
•1 Scoop (44g)Allmax HexPro  Cookies & Cream protein powder 
•½ Scoop (15.5g) Muscletech gourmet milk chocolate casein
•3 Tbsp Oat flour
•½ tsp baking powder
•½ tsp cinnamon
•¼ cup egg whites
•¼ cup unsweetened applesauce
•Splash of almond milk

Method:
Whisk together dry ingredients until well combined.  Add in egg whites and applesauce, whisking until combined, add in almond milk as needed to get right consistency.  Fry in preheated pan appx. 1 min per side. Serve with topping.

Topping:
•0% Greek yogurt
•1% cottage cheese
•Allmax Hexpro Cookies & Cream protein powder
•Chopped 70% Lindt Cacao Square

Method:
In food processor combine greek yogurt, cottage cheese and protein powder until smooth ( I didn’t measure but about 1/3 cup each yogurt, cheese and 1/2 scoop protein – used for two servings). Layer pancakes and top with chopped chocolate. Enjoy!

Macros:
Calories: 530 | Fat: 10g | Carbs: 39g | Protein: 70g
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Vanilla Protein Pancakes with Berries

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Ingredients:

Dry:
🍓3 Tbsp oat flour
🍓1 scoop Kaizen Naturals vanilla natural whey protein
🍓3 Tbsp Muscletech vanilla ice cream platinum casein
🍓1/2 tsp cinnamon
🍓1/2 tsp baking powder
Wet:
🍓1/4 cup unsweetened apple sauce
🍓1/2 cup egg whites
🍓1/2 tsp pure vanilla extract
Topping:
🍓1/2 cup frozen raspberries, melted
🍓2 small strawberries, chopped.

Method:
Combine dry ingredients then add wet. Whisk until well combined (if need more liquid add some almond milk, I didn’t). Fry in preheated frying pan. Serve and top with berries.

Macros including topping:
Calories: 399 | Carbs: 36g | Fat: 5g | Protein 55g
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Chocolate Peanut Butter Banana Protein Pancakes

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Ingredients:

Dry:
•1 scoop chocolate whey protein
•1/3 cup oats
•1/2 tsp baking powder
•1/2 tsp cinnamon
Wet:
•1/2 banana mashed
•1 egg
•2 tsp peanut butter at room temp mixed with 2 Tbsp almond milk 
•1/4 cup almond milk (may need more)

Method:
Combine dry ingredients in bowl, set aside.  In another small bowl mash peanut butter with 2 Tbsp almond milk until liquidy, mash banana into peanut butter then whisk in egg and almond milk, add to dry ingredients and whisk until smooth adding more almond milk if needed.  Cook in preheated pan. For the drizzle I did the same with peanut butter and almond milk to get liquidy drizzle, also I melted a square of 85% Lindt cacao chocolate and whisked in a couple tablespoons of coconut milk until I got drizzle texture. Topped with remaining 1/2 banana.  Enjoy.

Macros: (includes all toppings)
Calories: 502 | Carbs: 54g | Protein: 35g | Fat: 19g
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Shamrock Vanilla Protein Pancakes

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Pancake ingredients :

🍀1/4 cup large flake oats
🍀1 scoop Kaizen Naturals vanilla whey protein
🍀1/2 tsp cinnamon
🍀1/4 cup unsweetened apple sauce
🍀1/2 cup egg whites
🍀1/2 tsp pure vanilla extract
🍀1 cup spinach

Topping:
🍀3/4 cup blueberries
🍀1 tsp coconut palm sugar

Method:
Start blueberries and coconut sugar in saucepan, bring to a boil, reduce heat and simmer until thick. Combine all pancake ingredients in small blender (I used my handy personal Duronic blender). Pour palm size cakes in preheated frying pan, flip when you start to see air bubbles form on top. Serve and top with berry compote.

Macros including topping:
Calories: 363 | Carbs: 41g | Fat: 3g | Protein 43g |

That last one was a bonus! Happy Easter everyone🐰🍫🐇✌

Mashed Yam, Sausage and Egg Bake / Sausage recipe

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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.

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Ingredients:

Bottom:
•2 medium Yams, peeled and cubed
•1Tbsp coconut oil

Pork sausage:
•1lb ground pork
•1tsp Dried Sage
•1tsp Dried Thyme
•1tsp Dried Oregano
•1/2tsp Onion powder
•1/2tsp Garlic powder
•1/2tsp red pepper flakes
•1/4tsp paprika
•1/4tsp pink Himalayan salt
•1/2tsp fresh ground pepper

Topping:
•5 thin slices Zucchini, chopped
•1/3 Bell pepper, chopped
•4 Eggs

Directions:
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.

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Pumpkin Scones 🎃

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I’m in a pumpkin phase now that it’s September and almost fall so you will see alot of Pumpkin posts, haha love it! 🎃

I used to bake alot of scones back in my high school cooking classes but haven’t made them in many years and definitely they were full of refined sugar. I swapped out butter for coconut oil, used whole wheat flour and healthier option for sweetner; xylitol. They turned out great! Enjoy 🙂

Here’s the recipe➡

Scones:
➡ingredients➡
•2 cups whole wheat pastry flour
•1/3 cup granulated xylitol
•1Tbsp baking powder
•1tsp ground cinnamon
•1/2tsp ground nutmeg
•1/4tsp ground cloves
•1/4tsp ground ginger
•1/4tsp sea salt
•6Tbsp solid coconut oil
•1/2 cup pure pumpkin puree
•3Tbsp almond milk
•1 egg
➡method➡
1. Preheat oven to 425°F. Line baking sheet with parchment paper.
2. Combine all dry ingredients in large bowl. With pastry cutter or fork cut the coconut oil into the dry ingredients until mixture is crumbly looking. Set aside.
3. In separate bowl whisk pumpkin,  almond milk and egg.  Fold into wet ingredients and form into ball. Flour clean dry surface and lightly pat dough to form rectangle about 1 inch thick. Using pizza cutter or large knife cut rectangle into 3 even squares. Cut each portion into an X pattern to create 12 triangular slices. Place dough on parchment lined sheet. Bake for 13 – 15min or until lightly browned. Place on wire rack to cool.

Chocolate drizzle:
•1Tbsp coconut oil, melted
•1Tbsp cacao powder
•Agave to taste
➡Whisk with fork until no clumps left, drizzle over cooled scones. Place in freezer for 5min to harden chocolate. Can be stored at room temp or fridge.

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Cookies n Cream Quest Bar Cheesecake

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This cheesecake is amazing! The taste was sooo good, you need to make this asap! Recipe→→↓↓

▶Crust:
•1/2cup ground almonds
•2Tbsp coconut oil

▶Filling:
•1/3cup plain 0% greek yogurt
•1/3cup tofutti cream cheese
•1/2scoop MP cookies n cream protein powder
•1tsp agave
•1 egg white
•1/2tsp pure vanilla extract
•1/2 cookies n cream quest bar, chopped

▶Method:
Prepare ground almonds if you don’t have any already prepared. Preheat oven to 350ºF. In small bowl use fork to mash almonds and coconut oil together, once combined press into 4-1/2″ mini springform pan. Combine all filling ingredients except for quest bar in food processor until smooth and well combined. Stir in chopped quest bar. Pour filling over crust and bake in preheated oven for about 25min. Let cool and place in fridge overnight.

You will get 4 servings from this cheesecake! May be small but has about 930 calories for whole cheesecake and very high fat because of the crust. Perfect pre workout snack. Enjoy!

▶Macros per serving (4 servings)
Cal: 234 | Carbs: 10g | Fat 19g | Protein 12g

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Blackberry Chocolate Protein Pancakes

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So many blackberries … what to do with all the blackberries … pancakes 🙂

I just love when blackberries get all cooked up in baking they taste so good. With the next pick I think I will do a blackberry loaf, I will have to do some freezing too, maybe make some jam or a pie ?? So many choices…

Here is the recipe for these delicious pancakes ↓↓

Serves 2 – 3

→Dry:
•1 cup spelt flour
•1/2 cup oats
•1-1/2 scoops chocolate protein powder
•1 tsp baking powder
•1 tsp cinnamon
•2 Tbsp xylitol (or other sweetener of choice)
•1 Tbsp cacao powder
•1 Tbsp chia seeds
•1 Tbsp maca powder (optional)

→Wet:
•1 egg (or flax egg)
•1 tsp pure vanilla extract
•1/4 cup plain greek yogurt
•1/2 cup -1 cup almond milk
→stir in
•1 cup fresh blackberries (plus more for topping)

▶Whisk all dry ingredients until well combined, add wet ingredients starting with 1/2 cup almond milk and slowly add more until you get right consistency, stir in blackberries. Fry in preheated greased pan 1-2min per side. Top with blackberries and chocolate drizzle (I used dark chocolate almond butter at room temperature and whisked in a little almond milk until I got a nice drizzle like texture). Enjoy!

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