FAVOURITE SMOOTHIE COMBINATIONS
When I first began my weight loss journey, I treated fruit as a treat. Higher glycemic fruits DID impact my progress and it was beneficial for me to consume more veggies than fruit. Now that I am working in a maintenance weight range, I indulge in more fruit. My favourite way to eat them is in a smoothie. That way I can add in a lot more micro and macro nutrients and create a whole meal! All of my smoothie combos listed contain a whey isolate form of protein. I use ice and vanilla cashew milk with no added sugar to get the smoothie to the consistency I want. I find cashew milk is a far superior choice to almond milk as it creates a smoother texture and I find it yummier. The following are the best combinations I have found so far . I’d love to know what yours are, so be sure to leave them in the comment section on the About Me page!
1. Chocolate Protein powder, half a frozen banana, tbsp PB & Me Powdered peanut butter, ice, cashew milk
2. Pineapple/mango protein powder, half a frozen banana, tsp unsweetened coconut flakes, .5 c frozen mango, ice, cashew milk
3. Vanilla protein powder, .5 tsp vanilla extract, .5 c unsweetened apple sauce, 2 tsp stevia, sprinkle of cinnamon and/or pumpkin pie spice, tbsp Greek yogurt, ice, cashew milk
4. Vanilla protein powder, 1 skinned and pitted peach , 1 tbsp natural honey, ice, cashew milk
Remember to share YOUR favourite combos in the “About Me” section of my blog!
KITCHEN SINK COOKIES
This is a first for me – creating my very own recipe!! Gluten free, dairy free and just 95 calories each. So soft and scrumptious! I am beyond excited to share this with you because it actually turned out amazing! The nutritional information on these cookies aren’t half bad either! I used Stevia as my sweetner of choice, but white sugar would work fine too. You can make these as healthy as you want. You can totally put your own spin on it and I encourage that, as they are literally “everything but the kitchen sink”!
Recipe makes about 22 cookies (38-45g per cookie)
2 tbsp butter/margarine ( I used Vegan Becel) – melted
4 egg whites
1 3/4 cup oat flour
1 tsp vanilla extract
2 tbsp prepared natural powdered peanut butter ( I used PB&Me) – can sub in regular smooth peanut butter but decrease to just one tbsp if you do that
1/2 tsp cinnamon
1 cup rolled oats
1 tbsp baking powder
2 tbsp Stevia (Splenda or any granulated sweetner will work. If you use regular white sugar you may want to add extra as Stevia runs a bit sweeter naturally)
3 tbsp mini chocolate chips ( I used dairy free, but any would work fine)
1/4 cup walnut pieces
1/4 cup raisins
2 cups pure pumpkin ( aprox 1 small can)
1. Mix all wet ingredients in separate bowl (egg whites, melted butter, vanilla, peanut butter)
2. Mix together all remaining ingredients leaving the pumpkin, raisins, walnuts and chocolate chips until the end.
3. Mix really well with a spoon to ensure peanut butter is spread evenly.
4. Line baking sheet with parchment paper
5. Place heaping tbsp of cookie batter onto parchment paper (makes 22 cookies)
6. Bake on middle oven rack for aprox 20-25 min per batch @ 350 degress
7. Let cool for about 10 minutes before diving in. Should be refrigerated
Nutritional Content per cookie:
3.5 g fat
2.1g dietary fiber
BLUEBERRY VANILLA WHEY PROTEIN PANCAKES
I am not a chef.
I do however, LOVE food.
I don’t mind experimenting with recipes. I eat quite a bit of healthy food these days and I like keeping things new and exciting as best I can. Not just chicken and sweet potatoes every night – although if I were stranded on a desert island, I could totally live off of sweet potatoes!
I have been checking out many recipes using protein powder. Shakes and smoothies are the most popular items out there, but every once in a while, I like a good, hot meal! Baking with the type of protein powder that I like, which is whey based, can be tricky. It can sometimes cook up spongy and dry. I’m not one to complain too much about the texture of food – like I mentioned, I LOVE food and will eat just about anything! But if I am going to share a recipe publicly, it had better be a decent one. And this is.
Using frozen blueberries (any frozen berry really) helps to keep moisture inside of the pancake while it cooks resulting in such moist, fluffy protein pancakes that I was speechless – mostly because my mouth was full of blueberry pancake.
This recipe can be made with or without protein powder and using any type of flour. I would add about anther 1/4 cup or so of your choice of flour (coconut would work nicely too) if you aren’t using a protein powder. They are gluten free, there’s no added sugar, just a few ingredients and you can eat the whole batch guilt free!
1/2 CUP oat flour (can buy at Bulk food stores or make your own by taking rolled oats and throw in processor)
3 TBSP unsweetened vanilla almond milk
3/4 CUP frozen blueberries (1/2 cup used in pancakes and 1/4 to sprinkle on top)
1 SCOOP vanilla protein powder
2 egg whites
1/2 TSP baking powder
1/2 TSP vanilla extract
Optional – 3 TBSP (or as much as you want!) sugar free maple syrup
Set heat on stove to medium low setting.
Spray non stick pan with coconut or olive oil spray
Mix up all ingredients in a bowl until batter is formed. Thicker is better than runnier. ( Some protein powders may soak up more of the liquid ingredients so adjust almond milk and oat flour if needed to )
Pour into hot frying pan.
Create mini pancakes or a few large ones – up to you! Immediately after poured into pan, arrange blueberries in an even fashion on pancakes.
Cook about 3-4 min per side.
Defrost remaining blueberries in microwave – about 45 seconds to 1 minute
Add syrup and dig in my friends!