Thursday, May 29, 2014

No Bake Chocolate Candy Protein Bars

INGREDIENTS:
  • 3 scoops Cellucor Molten Chocolate Whey (or flavor of choice). Use the code: SPOONFUL to get 20% off plus free shipping on every order when you log-in and purchase on Cellucor.com.
  • 1.5 cups oats 
  • 3 Tbsp unsweetened cocoa powder
  • 5 Tbsp Manbake Cookie Butter (or nut butter of choice)
  • 1/3 cup almond milk
  • 2 Tbsp unsweetened applesauce
  • 1 tsp each vanilla extract and cinnamon
  • Stevia to taste (I used 3 scoops Kal Stevia, bought on LuckyVitamin.com)
 DIRECTIONS:
  1. Measure and add dry ingredients to a large bowl. 
  2. Add cookie butter, applesauce, milk, and vanilla extract.
  3. Mix well to form a thick/sticky batter.
  4. Transfer to a glas dish lined with wax paper to keep from sticking.
  5. Use bottom of spoon to flatten/form bars. (I melted peanut butter chips and coconut oil to drizzle on for fun, but not necessary)
  6. Freeze for about an hour and cut into 12 bars.
  7. You can store in the freezer and take out about 20-30 minutes to thaw before enjoying. 

Nutrition per bar: 105 calories, 2.9 g fat, 9.5 g carbs, 10.6 g protein, 1.6 g fiber.

Thursday, May 1, 2014

No Bake Cake Batter Protein Bars

It's been in the upper 80s/low 90's in Cali this past week and let me tell you, I love the sunshine, but this doesn't make me want to turn on my oven and get my baking on. So, instead, I decided to create a little "no bake" recipe. Good call. I almost called these No Bake Cake Batter CRACK Protein Bars" but I felt a little bad for making a reference to drugs with my food, so I left that part out. But take this as your warning, that these bars will rock your socks off. Who needs socks anyway.

INGREDIENTS:
  • 1.5 cups dry oats
  • 3 scoops Cellucor Corfetti Cake Batter Whey (use code: SPOONFUL to get 20% off + free shipping when you log-in and purchase on cellucor.com) *can also sub for any protein powder, but this one tastes amazing and gives it a distinct "cake batter" taste.
  • 2 Tbsp coconut flour
  • 5 Tbsp You Fresh Naturals White Chocolate Cake Batter Nut Butter, melted/softened (can sub any nut butter of choice)
  • 1/2 cup vanilla unsweetened almond milk
  • 2 Tbsp unsweetened applesauce
  • 1/2 tsp each butter and vanilla extract (or just vanilla)
  • 1/2 tsp cinnamon
  • Stevia to taste (I used 3 Kal Stevia scoops, bought on Luckyvitamin.com)
  • 1 tsp sprinkles
DIRECTIONS:
  1. Measure and add dry ingredients to a large bowl.
  2. Add the softened nut butter, applesauce, milk, and flavor extracts.
  3. Mix well to form a sticky/thick batter.
  4. Transfer to a glass dish or baking dish lined with wax paper to keep from sticking. Use another sheet of wax paper to place on top and press down to form/flatten bars and add sprinkles on top.
  5. Freeze for about an hour and then cut into 10 bars.
  6. You can store in freezer and take out about 30 minutes or so before eating so it can thaw and you can eat it without breaking your teeth. Lol, but really. 
Nutrition per bar: 147 calories, 6 g fat, 13 g cabs, 11 g protein 3 g fiber


Saturday, April 19, 2014

Carrot Cake Protein Waffle

Yes, I am completely and utterly obsessed with waffles and I am not sorry about it. I was determined to make them in all the flavors I could think of. Obviously between this and the last recipe I shared, I am on a carrot cake kick. Since it's Easter weekend and I am traditional and cheesy like that, I created a Carrot Cake Protein Waffle recipe. Best idea I had in a while.
INGREDIENTS:

  • 1/4 cup (30 g) spelt flour (can sub oat or whole wheat pastry)
  • 4 Tbsp (20 g) Cinnamon Swirl Cellucor Whey (use code: SPOONFUL to get 20% off + free shipping when you sign in on Cellucor.com)
  • 1 egg white
  • 1 Tbsp (20 g) non-fat Greek yogurt
  • 2 Tbsp (40 g) jarred carrot baby food
  • 1 Tbsp unsweetened vanilla almond milk
  • 1/2 tsp each baking powder and vanilla extract
  • 1/4 tsp cinnamon 
  • 2 packets Stevia (I used 1 Kal Stevia scoop)
  • Cream Cheese Drizzle: Mix 1 Tbsp (16 g) fat-free cream cheese with 1-2 Tbsp almond milk and Stevia to taste.
DIRECTIONS
  1. Mix dry ingredients in a small bowl.
  2. Add wet ingredients to dry and mix well to form waffle batter.
  3. Spray your pre-heated waffle maker w/ non-stick spray of choice and make your waffle.
  4. Top with cream cheese drizzle and any other toppings you like and enjoy!
Nutrition for waffle w/ cream cheese drizzle: 282 calories, 33 g carbs, 27 g protein, 7 g fiber (minus 1 g carb and 2 g protein if omitting drizzle)

Thursday, April 17, 2014

One Minute Single Serving Carrot Cake

Since Easter is right around the corner, I was craving carrot cake. Carrot cake is one of those desserts that I used to actually not really care for, but now, I LOVE all things carrot cake! I mean, it has carrots so it must be healthy right? Not really the case with typical carrot cakes, but I created one that is healthy, easy to make, and the perfect portion for just one person. All for you! Enjoy!
INGREDIENTS:

  • 3 Tbsp (23 g) spelt flour (can sub oat or whole wheat pastry)
  • 3 Tbsp (15 g) Cellucor Cinnamon Swirl Whey (use code: SPOONFUL for 20% off + free shipping when you log in and purchase on Cellucor.com)
  • 1 Tbsp (6 g) flaxseed meal (can sub almond meal)
  • 1 egg white
  • 2 Tbsp (~40 g) jarred baby carrot food
  • 1 Tbsp (20 g) non-fat plain Greek yogurt
  • 1 Tbsp unsweetened vanilla almond milk
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • 1/4 tsp cinnamon
  • 2 Stevia packets (I used 1 Kal Stevia scoop)
  • Cream Cheese Frosting: Mix 1 Tbsp (16 g) fat-free cream cheese with a splash of almond milk and Stevia to taste.

DIRECTIONS:
  1. Spray/grease a mug.
  2. Add dry ingredients first and sift around.
  3. Next, add wet ingredients and mix well to form mug cake batter.
  4. Microwave for 1 minute and then for an additional 15-30 seconds if necessary. Don't overcook so it stays nice and moist.
  5. Flip mug over onto a plate and frost with cream cheese frosting.
  6. Top with walnut pieces, grated carrot, additional cinnamon or any other toppings you like and enjoy!

Nutrition for cake w/ frosting: 252 calories, 4 g fat, 28 g carbs, 24 g protein, 7 g fiber.

Sunday, April 13, 2014

Cookies 'N Cream Protein Waffle

When I said I would create protein waffles in all the flavors, I was not messing around. One of my favorite flavors ever is Cookies 'N Cream and I happen to really dig the Cellucor whey Cookies 'N Cream flavor also. It has little cookie crumb pieces in it and the flavor is spot on. This waffle was another hit and has been my post-workout fuel of choice the past few days. Dessert for breakfast is always fun. Especially when it is healthy. Double whoop. Enjoy!
INGREDIENTS:

  • 1/4 cup (30 g) spelt flour (can sub oat or whole wheat pastry)
  • 1/4 cup (20 g) Cellucor Cookies 'N Cream whey (use the code: SPOONFUL and get 20% off + free shipping when you sign-in on Cellucor.com)
  • 1 large egg white
  • 2 Tbsp (40 g) fat-free plain Greek yogurt
  • 1 Tbsp (20 g) unsweetened applesauce
  • 2 Tbsp unsweetened vanilla almond milk
  • 1/2 tsp each baking powder and vanilla extract
  • 2 packets of Stevia (I used 1 Kal Stevia scoop)
  • Toppings: 2 Tbsp fat-free whipped cream (optional), and Walden Farms or other sugar-free chocolate syrup. You can also make your own by mixing 1 Tbsp unsweetened cocoa powder with a little Stevia and almond milk to desired consistency)
DIRECTIONS:
  1. Pre-heat waffle maker and mix your ingredients in a small bowl.
  2. Spray/grease waffle maker w/ non-stick spray of choice
  3. Cook your waffle.
  4. Add toppings and enjoy!
Nutrition for waffle: 247 calories, 2 g fat, 27 g carbs, 27 g protein, 5 g fiber 
Nutrition for waffle w/ whipped cream and WF chocolate syrup: 252 calories, 2 g fat, 28 g carbs, 27 g protein, 5 g fiber

Thursday, April 10, 2014

Protein Blueberry Muffins

I truly am on a protein muffin kick. I can mostly attribute that to my handy dandy silicone baking muffin/cupcake molds which make for the easiest clean-up ever. I don't have to wash the muffin tray and they literally pop right out after baking with absolutely NO sticking or mess. The rest of my muffin obsession is due to the fact that they are the easiest "grab 'n go" snack for me during the busy work days during the week. Thanks to Trader Joe's, I grabbed some blueberries that were on sale. Then, I realized I had my Blueberry Muffin Mix 'Ns flavor that I had yet to try. So, naturally, I made Protein Blueberry Muffins. Enjoy!
INGREDIENTS:

  • 1.5 scoops (50 g) Cellucor Whipped Vanilla Whey Protein (use code: SPOONFUL for 20% off + free shipping when you sign-in on Cellucor.com)
  • 3/4 cup (90 g) spelt flour (can sub oat or whole wheat pastry flour)
  • 2 Tbsp (15 g) coconut flour
  • 2 large egg whites
  • 1/2 cup (113 g) non-fat Greek yogurt
  • 1/4 cup (50 g) unsweetened applesauce
  • 3/4 cup unsweetened vanilla almond milk
  • 1 tsp of each baking powder, cinnamon, vanilla extract
  • 1/2 cup (70 g) blueberries
  • 1/3-1/2 cup baking Stevia to desired sweetness (I used 4 Kal Stevia scoops)
  • Optional: Shake some Blueberry Muffin flavored Mix 'Ns on top of each muffin before baking
DIRECTIONS:
  1. Pre-heat oven to 350 degrees.
  2. In a large mixing bowl, measure and add dry ingredients (whey protein, spelt flour, coconut flour, baking powder, cinnamon, Stevia.
  3. Measure and add wet ingredients (egg whites, Greek yogurt, applesauce, vanilla extract)
  4. Pour in half of the blueberries and mix into batter.
  5. Distribute into 12 muffin molds/liners in a cupcake/muffin pan and add the rest of the blueberries on top of each muffin.
  6. Bake for about 15-17 minutes or until cooked through.

Makes 12 muffins
Nutrition per muffin: 70 calories, 1 g fat, 9 g carbs, 6 g protein, 2 g fiber

Saturday, April 5, 2014

Birthday Cor-Fetti Cake Protein Waffle

What do you do when you score a waffle maker on clearance for $8 bucks at Target? You buy it (duh, $8.00 for a waffle maker is unheard of) and then you go home and make a waffle using your favorite flavor of Cellucor protein powder. Top it with sprinkles or it doesn't count. That is exactly what I did....
BOOM.

INGREDIENTS:

  • 1/4 cup (30 g) spelt flour (can sub oat or whole wheat pastry)
  • 1/4 cup (20 g) Cellucor Cor-Fetti Cake Batter whey (get 20% off + free shipping when you sign-in and purchase on Cellucor.com)
  • 1 egg white
  • 2 Tbsp (~40 g) non-fat Greek yogurt
  • 1 Tbsp (~20 g) unsweetened applesauce
  • 2 Tbsp unsweetened vanilla almond milk
  • 1/2 tsp each baking powder & vanilla extract
  • 2 packets Stevia (I used two Kal Stevia scoops)
  • 1/4 tsp cinnamon
  • Toppings: 1/2 large banana (~50 g), 1 tsp sprinkles, 2 Tbsp fat-free whipped cream, and sugar free syrup
DIRECTIONS:
  1. Pre-heat waffle maker and mix your ingredients in a small bowl.
  2. Spray/grease waffle maker with non-stick spray.
  3. Cook your waffle.
  4. Add toppings to waffle.
  5. Eat and ENJOY! 
Nutrition for waffle: 250 calories, 2 g fat, 27 g carbs, 26 g protein, 4 g fiber
Nutrition for waffle w/ toppings: 312 calories, 2 g fat, 42 g carbs, 27 g protein, 5 g fiber