high protein

May 20, 2020

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

March 13, 2020

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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February 13, 2020

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.

January 8, 2020

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

December 13, 2019

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.

October 28, 2019

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.

August 15, 2019

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.

March 18, 2019

Mint Oreo Protein Cheesecake Bars

Happy St. Patrick’s Day! 🍀💚🍀

Mint Oreo Protein Cheesecake Bars

Crust ingredients:

  • 300g (22 cookies) Mint Oreo cookies
  • 2 Tbsp. Coconut oil, melted

Cheesecake ingredients:

  • 500g cream cheese at room temperature
  • ½ cup plain Greek yogurt
  • 1 large egg
  • 3 egg whites
  • ⅓ cup Xylitol
  • 1½ scoop (48g) LeanFit vanilla whey isolate
  • 1 tsp pure peppermint extract
  • Green food colouring (about 8-10 drops)
  • Melted chocolate for drizzling if desired

Method:

1. Preheat oven to 350ºF. Line 8×8 baking dish with parchment paper.
Set aside.

2. Process Oreo cookies in food processor until they resemble fine
crumbs. Add the 2 tablespoons of melted coconut oil and pulse a couple
times until combined. Pour crumbs into prepared baking dish and press down lightly with back of a spoon until you have an even layer.

3. Bake crust in preheated oven for 10 minutes.

4. Meanwhile, prepare cheesecake by beating cream cheese and Greek yogurt until smooth and creamy. Add in the egg, egg whites, xylitol and protein powder and beat again until smooth. Add peppermint extract and add a few drops of green food colouring and beat again adding more green food colouring to get desired colour.

5. Pour cheesecake filling over baked crust and bake again for 35 – 40
minutes or until the cheesecake is slightly wobbly in the center.

6. Remove from oven and allow to cool at room temperature. Place in
fridge for at least 3 hours before slicing into bars.

7. Drizzle bars with melted chocolate if desired.

8. Store covered in fridge for up to 7 days.

December 18, 2018

Gingerbread Protein Donuts

Gingerbread Protein Donuts

Yield: 8

Donut Ingredients:
• ½ Cup oat flour
• 2 Tbsp. coconut flour
• 2 Tbsp. granulated sweetener of choice (I used coconut sugar)
• 1 tsp baking powder
• ½ tsp cinnamon
• ¼ tsp ground ginger
• ¼ tsp ground nutmeg
• ¼ tsp ground cloves
• 1 Scoop (34g) vanilla plant-based protein powder (I use LeanFit Organic CompleteGreens)
• 1 Egg
• ½ Cup unsweetened almond milk
• 1 Tbsp. applesauce
• 2 Tbsp molasses

Icing ingredients:
• 1 scoop (31g) vanilla whey protein powder (I use LeanFit)
• ¼ cup unsweetened almond milk
• 2 Tbsp. coconut oil, melted
• ¼ tsp cinnamon

Method:
Preheat oven to 325ºF and lightly grease donut pan. Combine all dry ingredients in large bowl until well combined. In separate bowl whisk together wet ingredients until well combined. Add wet ingredients to dry ingredients and whisk together until well incorporated. Using piping bag or Ziploc bag with corner cut, pipe batter into prepared donut pan. Bake for 10-14 minutes until donuts are firm. Let cool and prepare icing ingredients. Once donuts are cooled apply icing and sprinkles if desired.

November 13, 2018

Chocolate Oat Protein Bars

I’ve been wanting to make some oat bars for a while now and finally got to it! These are super simple to make with only 6 ingredients. I topped mine with chocolate because chocolate makes everything better, you can totally omit this step if you prefer but I don’t reccomend doing that 😂

I use VitaFiber syrup in my recipe for sugar free/high fiber but you can substitute any sticky sweetener such as maple syrup, honey or brown rice syrup with same effects. I use my favourite Organic CompleteGreen protein powder by LeanFit. I’ve also found a new local product for my peanut butter called Fatso, the ingredients are amazing with healthy fats and fiber, yummy peanut butter taste, chia seeds and a hint of sweet coconut, I’m in love ❤

RECIPE:

Chocolate Oat Protein Bars

Ingredients:
•3 Cups rolled oats
•2 Scoops LeanFit CompleteGreen protein powder
•1 tsp cinnamon
•1 Cup natural peanut butter (Fatso PB)
•½ Cup VitaFiber syrup or honey/maple syrup
•2Tbsp Almond milk
TOPPING:
•100g of chocolate + 2Tbsp coconut oil, melted

Method:
Combine rolled oats, protein powder and cinnamon in large bowl, set aside. Melt together peanut butter, syrup and almond milk then add to rolled oat mixture, stir together until well combined. Line loaf pan with parchment paper and press down mixture into pan, place in fridge to harden. Melt chocolate and coconut oil together, pour over cooled oat mixture and place back in fridge to harden. Slice into 16 bars (I sliced into 8 then slice in half). Store in fridge for up to 2 weeks, in freezer for up to 6 months or at room temperature for up to 5 days.