Chocolate Peanut Butter protein Crepes Recipe

13 Jan

Ingredients:

  • -Two white eggs
  • -1 tablespoon of almond meal
  • – scoop of your favorite protein powder;
  • -1 tablespoon of baking powder
  • -1 tablespoon of water

Topping

  • -2 tablespoons Chocolate PB2
  • -1 cup plain greek yogurt

Cooking Instructions:

    1. Whisk the two egg whites together with water. After this, mix in the other ingredients. Warm up the frying pan and after a few seconds spray the pan with non-stick frying oil and pour the whole mixture into that pan. Cook the crepe for around 1  minutes or 90 seconds on each side.
    2. Mix the cup of plain Greek yogurt with a scoop of protein powder spread on crepe
    3. When it comes to the peanut butter sauce mix together the 2 spoons of chocolate PB2 and 1.5 tablespoon of water, then pour on top
    4. Serve and enjoy

Nutrition:

Depending on the protein powder applied the nutrition may vary; so in this case it is based on the FitMiss Chocolate delight powder:

  • 17.7 grams of carbohydrates,
  • 278 of calories,
  • 41 grams of protein,
  • 2.8 grams of fiber, 0.8 of saturated fats
  • 9.2 grams of sugar.
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PEANUT BUTTER PROTEIN BALLS

8 Jan

Ingredients (Makes 8 servings)
• 2 cups crunchy peanut butter
• 2 scoops chocolate protein powder
• 2 ripe bananas, mashed
• 2 tbsp flax seeds
• 1 tsp stevia
• 1 tsp pure cocoa powder

Directions
1. In a large bowl, mix together peanut butter, cocoa powder, stevia, whey powder,
bananas, and flax seed.
2. Shape the mixture into 8 walnut-size balls, and place them in a container lined with
parchment to separate the layers. Freeze for 2 hours minimum before serving.

Nutrition Facts Per Serving
Serving Size 1 Ball
Calories 87
Protein 8g
Carbohydrates 7g
Fats 3g

Clean Eating Zuppa Toscana

24 Dec

Ingredients

1 Container (5 links) Jennie-O Hot Italian turkey Sausage
2 Containers (4 cups) Swanson – Natural Goodness 100% Fat Free 33% Less Sodium Chicken Broth
1 Red Onion
6 Cloves Garlic
8-10 Baby Red Potatoes (sliced in 1/4s)
4 Cups Chopped fresh Kale
1 Cup Fat Free Half & Half
1 tsp Red Pepper Flakes
Salt and Pepper to taste

1. Brown sausage links in a sauté pan, drain off any fat
2. Cut links in half lengthwise, then cut slices.
3. Lightly saute chopped red onion and crushed garlic in large pot
4. Place sausage, chicken broth and potatoes in with onions and garlic
5. Bring to boil then simmer until potatoes are cooked – 45 min to an hour … you really want the potatoes to remain a little firm not mushy
15 minutes before serving:
6. Add red pepper flakes, cream and kale to the pot, stir
7. Simmer for remaining 15 minutes
8. Add salt, pepper, to taste.

Eat up …. yummy

Makes 6 servings

Per Serving

Calories – 278
Carbs – 27
Fat – 9
Protein – 22
Sodium – 1185
Sugar – 5

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Pumpkin Spice Bread (healthy)

22 Dec

Makes 8 servings

  • 1 cup oat flour
  • 1/4 cup coconut flour
  • 1/2 cup protein powder (we used Trutein Cinnabun)
  • 1 egg
  • 1/2 cup pumpkin puree
  • 1/2 cup baking stevia or sweetener that measures like sugar
  • 1.25 cups unsweetened almond milk
  • 1 tbs pumpkin spice
  • 1/2 tsp cinnamon
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1 tsp vanilla extract
  • 1 tsp apple cider vinegar
  • 1/2 tsp salt
  • Optional: 1/4 cup semi-sweet chocolate chips
 
Preheat oven to 350 degrees and spray a loaf pan with nonstick spray. In a medium bowl, mix all dry ingredients then add in remaining ingredients, and stir until thoroughly combined. Pour batter into prepared pan and bake for 60-70 minutes or until a toothpick comes out clean. Enjoy!

Servings: 8; Calories: 115; Fat: 2.8 g; Carbs: 16 g; Fiber: 5 g; Protein: 8 g

Amaranth, Quinoa and Steel Cut Oats Breakfast

17 Nov

Ingredients:

1/4 cup steel cut oats
1/4 cup amaranth
1/4 cup quinoa
1 TBSP Amaranth (for popping)
2 cups water
2 TSP Cinnamon
1 TSP Vanilla
1 TBSP Honey
1 TBSP Peanut Butter

Process:

1. Soak steel cut oats, amaranth and quinoa overnight in 2 cups of water.

2. Pop the Amaranth and save for morning (heat in a hot covered pan until 3/4 of them are popped they burn easily –  and pour in a bowl)

2. Add grains and water to a saucepan cover and bring to a boil, reduce to medium heat and cook until thickened to your desired consistency ~10-15 minutes.

3. Add Cinnamon, Vanilla, Honey and Peanut Butter stir in the till mixed well.

4.  Sprinkle with the popped Amaranth and enjoy

Cream Cheese Carrot Cake

26 Oct

Nutrition Breakdown: (1 slice of 8)*

133 calories
2.1g total fat
18.9g carbs
10g protein
4.3g sugar (natural)
 
What you will need:

 
Cake:
2 cups oat flour
1 tbsp. + 1 tsp. ground cinnamon
1/2 tsp. baking soda
1/2 tsp. baking powder
1/4 tsp. ground cloves
1/4 tsp. ground ginger
1/2 tsp. nutmeg
1/2 tsp. allspice
5 large egg whites
1 1/2 cups grated carrots (Equal to 1 1/2 medium carrots)
1/2 cup unsweetened apple sauce
Sweetener, of choice & to taste (I used 1/2 cup powdered Stevia)
 
Cream Cheese Frosting:
1 cup low-fat cottage cheese
1/2 cup 0% plain Greek yogurt
1 1/2 tsp. vanilla extract
Sweetener, to taste (I used 1.5 tsp. powdered Stevia)
 
Directions:
Preheat oven to 350 degrees F. Spray a cake round baking dish with non-stick cooking spray and set aside. 
In a large mixing bowl combine all dry ingredients and mix well.
Grate the carrots and combine it with the wet ingredients. Stir well and pour the wet ingredients into the dry ingredients. Mix, mix, mix! Pour the batter into the baking dish, smooth out with a spoon, and bake for 20-25 minutes, or until the middle of the cake is firm.
Remove from the oven, allow to cool on a cooling rack.
While your cake is cooling, combine all ingredients for the frosting into a blender and process down until the chunks are no longer present from the cottage cheese. Pour onto the cake, smooth out with a spoon, and sprinkle with toppings of choice. Enjoy! Be sure to keep refrigerated!

HIGH PROTEIN BLUEBERRY COOKIES

26 Oct

Ingredients (Makes 10 cookies)
-4 egg whites
-1/2 cup oatmeal
-1 cup berries
-2 scoops of vanilla protein powder

Directions
-Combine egg whites, protein powder and oatmeal well.
-Stir in blueberries
-Drop spoonfuls of mixture on a baking sheet coating with cooking spray.
-Bake at 425 degrees F. for 10-15 minutes.

Nutritional Facts – Per serving one cookie
Calories 57g
Protein 7g
Carbohydrate 5g
Fat 1 g