Bombshell Bites

Inspired by the post workout oats I make with oatmeal, protein powder and fruit- I put my culinary skills to the test to make these little beauties.

Perfect post workout snack with 1:1 protein to carbs, all clean and simple food

to refuel after a sweat session!

 

 

Ingredients

 

1 cup Oat Flour

2 mashed bananas

2 scoops Vega Vanilla Protein Powder

1/4 cup Egg Whites

1TBSP Agave (or Honey)

1Tsp Baking Powder

Dash Cinnamon & Vanilla extract

 

Bake at 350 for 20-25 minutes or until golden

 

I used "muffin top" trays, you could use mini muffin tins too!

Yields 12

 

I placed a slice of frozen strawberry on top before I place in the oven, you could experiment with any other fruit-this worked well, it made a nice fruity centre. Once they were done I sprinkled the top with cinnamon and stevia for a sweet surprise.

 

I'll be making these again with chocolate protein powder and cocoa....soon!

 

Powerful Chocolate Protein Cupcakes!

Cupcakes before your workout? YUP...pre-wod fuel or an anytime guilt free snack!

Ingredients

2 cups quick oats (ground in a magic bullet)

3 scoops natural chocolate protein powder

1.5 c pure pumpkin puree (from can)

1/3 c stevia

1/3 c unsweetened apple sauce

1/3 c unsweetened cocoa powder

2/3 c unsweetened almond milk

1/2 c egg whites

1 tsp baking powder

1 tsp baking soda

Mix together and put in greased muffin tins ( you could also make into a loaf)

Bake 30-35 minutes at 350 degrees

I also made a chocolate protein icing (not shown above)..YUM!

1 scoop chocolate protein powder

1 TBSP PB2 (powdered peanut butter)

1 TBSP almond milk

mix well and refrigerate for 20 minutes before frosting up your cupcake 

You could also slice it in half and use coconut oil  or almond butter for a satisfying snack

Approx macros per cupcake: 100cal, 11 g protein, 13 g carbs

Yields 12

Enjoy!

As there are no preservatives either eat within a few days, refrigerate or freeze them in individual  ziplocks to grab and go!

POWER FUEL! Home Baked Protein Bars

Ditch the processed, chemically manufactured protein bar..which may as well be a candy bar and whip up a batch of these...

Chocolate Cherry Almond Bar or Apple Pie Bar

Chocolate Cherry Almond

Ingredients

3 scoops chocolate protein powder

1.5 cups rolled oats

1/3 cup dried cherries

1/4 cup slivered almonds

1 cup pumpkin puree

1/3 cup egg whites

1 Tbsp cinnamon

2Tbsp unsweetened cocoa powder

1/4 cup ground flax

1/4 cup stevia

2 Tbsp molases

Apple Pie bars

(same as above..except...)

sub the chocolate protein powder for vanilla

no cocoa powder

1 tsp ground ginger

1/2 cup dried apple slices instead of cherries

Method: Mix all ingredients in a bowl, whisk together well

 Transfer to an 8 x 8 dish (greased or with parchment paper)

For the apple bars-sprinkle with a little cinnamon, for the cherry bars-top with slivered almonds 

before putting in the oven

Bake at 400 for 25-30 minutes 

Let cool for 5-10 and slice into bars or smaller squares

Make a batch on Sunday to power up your week!

Protein Frozen Yogurt Bites

I have little heart ice cube trays for Valentines hearts ( got them at IKEA) but I have made these in small bowls or in little tupperware containers so you can cover them and make a batch to keep them in the freezer...waiting and ready for your chocolate attack!

Ingredients

1/2 c greek yogurt

2 scoops chocolate protein powder

1TBSP unsweet cocoa

1/2 cup almond milk

Mix almond milk, protein and cocoa in a magic bullet

pour into a bowl with greek yogurt and mix well

Then, pour into whatever container you want-

add some walnuts or almonds or top with coconut or dark chocolate

Freeze

Enjoy!

Peanut Butter Fudge

I love my treats- so knowing how to make healthy, lower calorie versions of the treats  I love 

keeps me on track and not feeling deprived

These are delish, they take only a few minutes to prep and no bake time 

as they set in the freezer over night

Ingredients

1 cup pure pumpkin puree

1/3 cup natural crunchy peanut butter

2 scoops chocolate protein powder

3 packets stevia
1TBSP unsweetened cocoa

1/8 cup agave or honey

1/2 cup of crunchy quinoa rice cereal (optional- adds some crunch)

Mix ingredients very well and put in mini muffin tins or line an 8x8 dish with parchment paper

Put in the freezer overnight

These are to be eaten cold- remove from freezer and let stand for a few minutes

 before cutting ( if used the dish) and serving

enjoy!

Protein Packed Cinnamon French Toast

Tastes way better than its evil twin and will load you up with energy for your day or refuel you after your weekend workout ( It will even take the pain out of your hang over)

Ingredients for 2 slices 

(double for 2 people)

2 slices Ezekiel bread 

1/2 c egg whites

1/2 c almond milk, unsweetened

1tsp + cinnamon

1tsp vanilla

1 scoop vanilla protein powder

Mix together in a flat bowl and lie the bread to soak it up

Heat a skillet with coconut oil until sizzling hot and the bread is saturated

Fry each side 5-6 minutes or your desired crispiness

I had some frozen berries I microwaved for 1 minute and made into a "compote" you could then add syrup or greek yogurt, whatever you are into!

Enjoy!

Protein Muffin Tops!

They say you are what you eat, but in this case it's quite the opposite.

 I have been getting my work outs in first thing in the morning so a quick breakfast of something that isn't too heavy but will properly fuel me up for my sweat session is key!

I was making oatmeal, and even though that takes only a few minutes-these little gems can be eaten on the run. If you too work out in the morning, make sure you are fuelling up right, 

never train empty if you want the most from yourself!

1 c quick oats

1 c egg whites

1 tsp cinnamon

1tsp baking powder

1.5 tbsp ground flax

2 scoops vanilla whey protein powder

*2 tsp stevia or "ideal"(optional)

1c frozen blueberries

I used a muffin "top" tin so they are just cookie sized and easy to eat, you are also able to get them kind of crunchy this way but you could use mini muffin tins instead.

Bake at 375 for 15-20 mins ( depending on how "crispy" you like them)

This recipe made 10 muffin tops 

Stats p/top: 80 calories, 0.6 g fat, 9 g carbs, 10 g protein

Great for a pre-WOD or an afternoon snack

Get creative and use some natural peanut butter or  coconut oil and honey

I will try these again with dark chocolate chips and chocolate protein powder..asap

Try them today!