Blackberry Crumble Bars

It’s officially blackberry season and I have some growing right outside my front door. They grow like weeds around here, but I’m not complaining! These crumble bars are the perfect healthy treat, not too sweet and the blackberries give it a nice tart kick. Hope you enjoy!

Recipe:
Blackberry Crumble Bars

Dry ingredients:
•¼ Cup coconut flour
•½ cup oat flour
•½ cup large flake oats + 2Tbsp for topping
•2 scoops LeanFit Organic CompleteGreen protein powder
•¼ cup coconut sugar
•1 tsp cinnamon
•½ tsp baking powder

Wet ingredients:
•½ cup Greek yogurt
•1 egg
•2 Tbsp unsweetened applesauce
•1 tsp pure vanilla extract

Filling:
•2 cups blackberries
•1 Tbsp fresh squeezed lemon juice
•1 Tbsp coconut sugar

Method:
Line 8×8 baking dish with parchment paper and preheat oven to 350ºF. In
large bowl combine all dry ingredients and set aside. In medium bowl whisk together wet ingredients. Pour wet ingredients into dry ingredients and fold together with spatula until all ingredients are incorporated and you have a dough like consistency. Reserve ½ cup of this dough for crumble topping. Press remaining dough down into parchment lined dish. In another bowl toss together the filling ingredients and pour evenly over pressed down dough, crumble reserved ½ cup of dough over top of berries and sprinkle with 1-2 Tbsp of oats, press down gently. Bake in preheated oven for 35 minutes. Let cool completely and slice into 12 bars. Store in fridge for up to 5 days.

Macros (Yield 12):
Calories: 104 | Protein: 7g | Carb: 16g (Fiber 3g/Sugar 7g) | Fat: 2g

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Orange Red Velvet Protein Blondies

These are super delicious! I used blood orange and beet powder to get the pink hue of these protein treats. I adapted the recipe from my Lemon Protein Blondies I made a while back. They are super moist, low in fat and high in protein. Perfect for Valentines Day too ❤ Recipe below.

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Orange Red Velvet Protein Blondies

Ingredients:

• 1 Cup oat flour
• ½ Cup (52g) vanilla whey protein powder (I used Kaizen Naturals Isolate)
• ¼ tsp pink Himalayan salt
• 1 tsp baking powder
• ½ tsp Cinnamon
• 2 tsp beet powder
• ½ Cup freshly squeezed orange juice (I used blood orange)
• 6 egg whites
• 2 tsp xylitol
• 1 Cup unsweetened applesauce

Directions:

Preheat oven to 350ºF. Grease 8×8 glass dish with coconut oil (or use parchment paper). In large bowl sift oat flour, whey, salt, beet powder and baking powder together. In separate medium bowl mix together orange juice, egg whites, xylitol and applesauce. Add wet ingredients to dry ingredients and mix until well combined. Pour into prepared dish and bake for approximately 25 minutes. Cool and slice into 12 squares.

For the chocolate drizzle i took a couple tablespoons of Enjoy Life chocolate chips, melted then stirred in 1tsp coconut oil and 1Tbsp warm almond milk, stir until smooth. Drizzle over cooled blondies.

Macros per serving: (12)
Calories: 81 | Carbs: 11g | Fat: 1g| Protein: 7g

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Chocolate Oatmeal Pumpkin Protein Cookies

Pumpkin is everywhere right now and I love eating it everyday for now. It’s also very good for you too! I used VitaFiber for extra fiber in these cookies but you can always use maple syrup or honey if you don’t have any. I made 12 big cookies. Recipe below.

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Recipe:

Chocolate Oatmeal Pumpkin Protein Cookies

Dry:
•1 Cup oat flour
•1 Cup whole oats
•1/2 Cup chocolate protein powder (I use Kaizen Naturals)
•1/4 Cup Cacao powder
•1 tsp cinnamon
•Pinch nutmeg
•1 tsp baking powder
•1/4 Cup mini chocolate chips
Wet:
•1/4 Cup VitaFiber (or maple syrup/honey)
•1 tsp pure vanilla extract
•1 Egg or flax/chia egg
•1 Cup pure pumpkin puree
•1/4 Cup unsweetened applesauce

➡Preheat oven to 300ºF, line cookie sheet with parchment and set aside. Combine all dry ingredients together in large bowl. In separate bowl whisk all wet ingredients together then add to dry ingredients and mix until combined. Using ice cream scoop, scoop batter onto parchment lined sheet and press down with fork, add extra chocolate chips to top if desired. Bake for approximately 15 minutes. I made 12 cookies, if you like make them smaller.

Macros for 12 (using VitaFiber):
Calories: 120 | Fat: 4g | Carbs: 18g (4g Fiber / 3g Sugar) | Protein 7g

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Dig in!

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Enjoy 🙂

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🐰🍫🐇✌