Tag Archives: Protein

PB Chocolate Quest Bar Sandwiches

15 Sep

My about time giveaway has come to an end! The winners are…

abouttime

But back to this yummy recipe!

It’s just as delicious as a peanut butter filled cookie, yet healthy and high in protein!

If you follow me on instagram (@freshfitnhealthy), you probably saw me make these delicious quest bar crackers, made of just rolled out quest bar!

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Well, I decided to continue down that path, yet make a yummy peanut butter filling and sandwich two crackers together! The result was delicious. High in protein, and low in carb, these little snacks will meet the needs of any diet!

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Quest Bar Crackers
-1 Chocolate Brownie Quest Bar

Peanut Butter Filling

-1/4 cup Peanut Flour
-1/4 cup Unsweetened Almond Milk
-1/2 tablespoon Natural Peanut Butter
-1 tablespoon Honey
-1/2 teaspoon vanilla extract

Directions: Preheat oven to 350 degrees. Unwrap quest bar, and roll out to desired cracker thinness (very thin for a crispy cracker). Place on cookie sheet sprayed with non-stick spray, and bake in oven for about 10 minutes, or until browned or crispy (bake for less time if you want them soft). Combine other ingredients in small bowl until smooth (add more milk if needed). Spoon onto half of the cooled crackers, place another cracker on top and enjoy. Refrigerate leftovers.

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Breakfast Burger w/ Sweet Potato Waffle Buns+Apple & Cheese Bun Burger

29 Aug

Yes, another competition. A burger one. But this girl doesn’t eat real burgers much, so in order to participate, I made a couple of unique “burgers”.

No burger was actually involved. Haha, I’m not sure if that totally defeats the burger name, but I seem to think not.

One was a breakfast burger, made with waffle buns and egg. And guess what came with the breakfast burger? French toast fries!. The other burger used apple “grilled cheese” buns with a chicken burger. Have you ever had apples and cheese together? It’s a great mix!

Very interesting combinations, and very delicious outcomes. If you want a healthy yet fun spin to the typical burger, these are surely ones to try!

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Breakfast Waffle Burger with French Toast Fries

Waffles:
1/2 cup oat four
1/2 cup egg whites
1/4 cup sweet potato, cooked and mashed
1/2 tsp sea salt+baking powder
1 packet stevia

Other:
1 egg, cooed on stove
2 slices of avocado
2 baby tomatoes

French Toast Fries
-1 slice Ezekiel bread
-1/4 cup egg whites
-1/4 cup almond milk
-1T honey or stevia

Directions: Combine all waffle ingredients and cook in waffle maker until browned. Place cooked egg, avocado, and tomato slices on 1/4 of the big waffle. Place another 1/4 on top. Save other half of waffle for another day! Cut bread into 4 slices. Combine milk, egg white, and honey in shallow bowl. Soak slices of bread in mixture and cook in pan on stove until all sides are browned and crispy. Serve with burger.

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Apple Grilled Cheese Burger

-chicken/turkey burger, cooked
-red onion slices
-1 dried fig, sliced
-spinach leaves

For Buns:
-4 slices of thick apple
-1/4 cup cottage cheese
-1/4 shredded cheddar cheese

Directions: Mix 2T each of cottage cheese and cheddar cheese together. Place between two apple slices. Repeat with other 2T and 2 apple slices. Place in pan on stove on medium high heat until cheese is melted on the inside of the “grilled cheese”. Place on “grilled cheese on plate, place burger, fig, spinach, and red onion on it, and top with other “grilled cheese”.

Protein Pumpkin Pie in a Squash

23 Aug

Fall is almost here..and you know what that means! Lots and lots of pumpkin recipes!

I have always seen people bake something inside of a squash, and have always wanted to try it myself. Yesterday, when I finally found time in my busy college schedule to get back in the kitchen for a couple hours, I knew exactly what I wanted to try.

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Pumpkin Pie. In an edible, delicious Acorn Squash “bowl”?! With this being high in protein, there is no guilt making this recipe! Squashes are a great source of healthy carbs, and are relatively low in calories along with having many nutritional benefits. Ad pumpkin, well it’s a superfood! There are too many good things I could say about pumpkin. But I will say I am slightly obsessed:)

This is a perfect, single serving Protein Pumpkin Pie to make when having those Fall sweet cravings. Or  any cravings! This will meet your every desire :)

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Protein Pumpkin Pie
-1/2 acorn squash
-1 scoop all natural vanilla whey protein
-1/4 cup pure pumpkin, canned
-1/4 cup baking stevia
-1/2 cup liquid egg whites
-1/2 tsp vanilla extract
-1/2 tsp cinnamon
-1/2 tsp baking powder
-Dash of each: nutmeg, cloves, ginger, sea salt

Directions: Preheat oven to 350 degrees F. Drizzle squash will a touch of coconut oil, and place half into preheated oven for 10 minutes. While in oven, combine all other ingredients in a bowl. Add more sweetener if desired. Remove squash after 10 minutes. Pour pumpkin pie ingredients into the “bowl” (deep portion) of the squash. Bake in oven for 15-20 minutes, or until squash is slightly soft and pumpkin pie filling has formed a browned top. Enjoy!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

source: http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html

Squash Benefits:
1)Iron rich, comparable to red meat!
2)Rich in Calcium-22% more calcium than milk
3)High in vitamin A
4)Low in fat
5)Fiber content is higher than most vegetables
6)Excellent source of beta-carotene
7)Rich in magnesium (important in activating enzymes required for muscle and nerve function)

Taco Salad in a Jar

21 Aug

Raising the Bar on Food in a Jar. 

Mason jars used to be just for canning – but now they may be more likely used for overnight oats. How do you do food in a jar? I’m raising the bar on food in a jar today.

Did you know that jars are the perfect way to bring salads on the go? Those giant 32 ounce mason jars are perfect for this. When Recipe Redux released it’s theme this month as food in a jar, I knew what I wanted to do!

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Salads are the perfect summer meal. Cool, crisp, and refreshing. Oh, and did I mention, an extremely healthy option? However those taco salads you can order out, are usually anything but nutritious. Did you know that a simple chicken taco salad at Taco Bell is over 750 calories and 60 grams of fat?! That is what scares me. People think salad, and they think chicken, and order a meal like that, thinking that they are eating healthy. Unfortunately, choosing to buy rather than pack your lunch comes with a big price.

This is why I have created a healthy option that still has all those delicious flavors. But with not near as much fat. Or calories. I’m not one to keep count of the calories I eat, but over 750 for a simple salad?! I knew there must be a better option.

Meet my 32 ounce mason jar. It is one of my best friends when taking food on the go. I fill it with smoothies and shakes to take with me all the time (like this or this one), but I decided to spice it up from the typical smoothie today. Mason jar, meet delicious salad.

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Ground turkey instead of beef, chick peas instead of the typical beans, fresh raw corn. All the flavors you love about a taco. Without the greasy shell. But you may ask, how do you keep your salad becoming soggy? Meet my mini bottle used to carry salad dressing. I found a pack of 3 of these for only 2.99! They are the absolute best for salads on the go, as you keep the salad dressing off the salad until just before eating :) Fill it with dressing of choice, or even just some salsa to go on top of that salad. Whichever you would like. No mater what you choose, you win when you pack this salad to go.

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Taco Salad in a Jar
-1/2 cup ground turkey, cooked
-1/2 cup raw corn
-1/2 cup chick peas, drained and rinsed
-1/2 cup sliced red bell peppers
-1/4 cup sundried tomatoes
-1.5 cups lettuce, cut

Dressing to go:
-Healthy Ranch Dressing (found here)
-Dressing of choice
-Salsa

Directions: Obtain a 32 ounce mason jar. In the order listed, place all ingredients into jar. Finish off jar with lettuce, to prevent any wilting. Choose dressing of choice and fill any tiny to go container with dressing. Don’t forget a fork! :)

Tomato Benefits
1)Low in calories
2)High in vitamin C
3)Good source of vitamins A,K,folate and potassium
4)Provides thiamin, niacin, vitamin B6, magnesium, phosphorous, and copper
5)Source of fiber
6)High water content
7)Source of beta-carotene and lycopene (good skin protectors)

Chickpea Benefits
1) Great source of protein and fiber ( 1 cup has 10g fiber and 12g protein)
2) Rich in calcium, iron, potassium, and zinc
3) Can improve your circulatory and heart health
4) Fiber aids in a healthy digestive system and lower cholesterol

Turkey Benefits:
1) One 3.5 oz serving is packed with 30 grams of protein and only 4 grams of fat
2) Loaded with B vitamins:phosphorous, potassium, zinc, and iron
3)Rich in Selenium–antioxidant necessary for thyroid metabolism
4)Contains tryptophan–amino acid that triggers serotonin production and aids in sleep

Savory Peanut Protein Bread (and why I rarely use protein powder)

1 Jul

I use to make high protein recipes a lot, using protein powders as my source to accomplish that. But ever since my sugar detox, and realizing just how many artificial ingredients and sugars there are in most protein powders, I haven’t used them. Now I am not saying I am completely 100% against them and will not ever use them again, as there are some decently clean powders out there; but I am a big believer now in eating real food vs. processed food for most of my nutrients.

This is a huge change in perspective as when I was a competitive athlete, I would drink protein shakes at least once a day, and make tons of protein powder recipes. But I just truly believe that the best way to get all your nutrients is through real food. The real, unprocessed, natural food that God has provided us. Why consume all of this processed junk when the natural stuff is so delicious in itself?! Fruit is nature’s candy, and it truly has satisfied all my sugar cravings during this detox of mine. It is so sweet in itself, why add extra syrups and sauces and junk to it? I just get very confused when seeing a ton of people claiming to “eat clean” and live a healthy lifestyle, spending hours in the gym, only to come home and fill themselves with processed powders as recovery. Or even better, fix something that is healthy, like oatmeal or Greek yogurt, only to load it up with sugar free chocolate syrups(aka processed artificial sugars), “protein icings” (made of processed protein powder and water), sugar-filled bars or store-bought cereal, and my ultime favorite, TWO or THREE packets of artificial sweetener mixed in–and then claim its a clean recipe!! One packet of stevia or whatever their choosing would already be so sweet, but two or three?! It just shows how artificial sweeteners make you crave an unnatural, extremely sweet taste. Which is why I did my sugar detox in the first place, as I was one of those who for a long time, which fell into the false thinking of “sugar free” products being good since they were “calorie free”. But oh was I wrong. Thankfully, I was shown the light and now am freed from all of that :)

Anyways, enough of my ranting, let us get to the recipe! I wanted a bread higher in protein, but didn’t want to use protein powders. I realized my peanut flour was very high in protein, (16 grams for every 1/4 cup!) so I knew that was the flour I would use. Plus, who doesn’t like the slight taste of peanut butter in their foods? I know I usually add nut butter on top of my breads anyways! But I didn’t want to make this a sweet bread. I wanted this to be more of a bread I could use for savory meals and snacks. Which meant I knew I couldn’t use all peanut flour.

But then I found one of my other great flour buys that was high in protein, soy flour! Now, if you have never tried it, let me just tell you something. Without cooking it, soy flour tastes horrible. I learned my lesson when tasting the dough of something I baked in the past. I thought I had surely ruined my creation, but decided to bake it anyways. But to my surprise, when coming out of the oven, the muffins I was experimenting with turned out amazing!! The soy flour now did not have the horrid taste to it! So for the other base flour of this bread, I knew I wanted to use my soy flour.

I have been experimenting with breads so much lately, really wanting to create a paleo bread that in high in protein, not too high in calories, yet actually doesn’t taste like cardboard like all the ones in the store! I have made some absolutely delicious attempts at this, but they will not rise. Ever. Never ever. It has been so frustrating as I have been wanting to share this delicious recipe that I’ve been tested multiple times, but not once have I got it to actually rise well! So I guess I will keep on trying until I find the secret :) (Any tips would be awesome!) But anyways, so as my paleo bread wasn’t working in my favor, I decided to try a different bread, that wasn’t paleo exactly, but still very  nutritious and containing no gluten! This was my result (on the first try too!!).

photo 1Savory Pumpkin Bread
-3/4 cup peanut flour
-1/2 cup soy flour
-1/4 cup raw wheat bran
-1 egg
-1/2 cup egg whites
-1/2 cup water
-1/4 cup Greek yogurt
-1 tsp sea salt and cinnamon
-2 tsp baking powder
-Optional: honey/stevia to sweeten as desired
Directions: Preheat oven to 375 degrees F. Mix all ingredients except baking powder together in bowl until smooth. Add baking powder and stir until incorporated. Spray bread loaf pan (medium sized) with cooking spray. Pour batter into pan. Cook for about 20-30 minutes, until browned. Enjoy!

Peanut Benefits
1)Rich in energy, containing many nutrients, minerals, antioxidants and vitamins
2)Good levels of mono-unsaturated fatty acids
3)Good source of dietary protein
4)Great source of resveratrol, an antioxidant found to protect against cancers, heart disease, and fungal infections
5)Excellent source of vitamin E, which maintains and protects cell membranes and skin
6)Packed with B vitamins

Pumpkin Pie Protein MilkShake (with no protein powder)

26 Jun

I use to have shakes every single night. It was just something I loved and enjoyed ending my night with. But ever since I began this sugar detox, I haven’t had them very much. Why you may ask? Well, the base of most of them were protein powder, and then were definitely sweetened with stevia and other delicious, yet sugar filled ingredients:/So, I had to put them on hold as almost all protein powders have sugar added.

But no fear! I have now come up with a delicious way to make a high protein milkshake, without protein powders or any added sugar! And it still has the delicious taste of all my other shakes :)

Of course, as I begun my shake creating again, I had to start with the very loved, pumpkin flavor. Pumpkin Pie to be exact. Let me just say it was absolutely delicious! With this shake being so healthy and full of protein, enjoy this for breakfast, post workout, or for a delicious dessert!

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Pumpkin Pie Milkshake
-1 cup almond milk
-1 very ripe frozen banana
-1/2 cup greek yogurt
-1/2 cup cottage cheese
-1/4 cup pumpkin
-2T TVP (or oats if no TVP)
-2 dates
-1/2 tsp: cinnamon, vanilla extract, pumpkin pie spice
-Sprinkle of sea salt
optional: xanthan gum or guar gum for added thickness

For “Crumble” Topping:
-2T rolled oats
-1/2 tsp coconut oil
-sprinkle of cinnamon and sea salt

Directions: Blend all shake ingredients together. Mix together “crumble” ingredients in small bowl or cup. Pour shake into glass and top with oat mixture. Enjoy!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Source: http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html

TVP Apple Pie Porridge

20 Jun

TV what?!

If you don’t know what TVP is, don’t feel bad, I didn’t either until just recently coming across it at my health food store. It is a dried vegetable protein, (Textured Vegetable Protein), and is a defattened soy flour.

Basically, in a crunchy texture, and you are suppose to rehydrate it with vegetable stock to make it like meat for a vegetarian. So what was I doing flavoring it like apple pie?!

Haha, well, see after re-hydrating it the first time, I realized it was almost like overnight oats, except with that vegetable stock flavor. And since I’m not vegetarian, and do not plan on substituting this for actual meat, I decided to try something fun! Call me crazy.

Looking at the unsweetened apple sauce I had, and all my red delicious apples, I knew what I wanted to make. With being on my sugar detox, I have to pick fruity flavors so that I can sweeten it naturally :) And apple pie has always been a winner in my book!

Results? It was surprisingly good! Was it your normal “porridge” or oatmeal texture, no. But it was an awesome way to get in a TON of protein! 12 grams of protein per 80 calories! That means in the same amount of calories as a 1/2 cup oats, you are getting 24 grams of protein! And it tasted great as well.

I will be continuing my experiments with this as I have 16oz of it now, so stay tuned!

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TVP Apple Pie Porridge
-1/2 cup TVP
-1 cup almond milk
-1/2 big apple, chopped
-1/4 cup applesauce
-1 tsp cinnamon and vanilla extract
-Optional: sweetener to taste (being on my sugar detox, I skipped out on any!)
Directions: Combine all ingredients in mason jar, and allow to sit in fridge for at least 2 hours (or overnight). Take out a fridge and place mixture into blender. Blend until smooth (don’t skip this, texture is weird). Pour into bowl and enjoy! Sprinkle with extra apple, cinnamon, or anything desired!

TVP Benefits
1)High in protein (24 grams per 1/2 cup dry)
2)Beneficial in prostate cancer prevention
3)No Cholesterol, unlike many meats
4)Low costs
5)High in fiber, calcium, magnesium, and potassium

Source: Livestrong.com

Spinach Artichoke and Sundried Tomato Meatballs (using ground turkey!)

19 Jun

I have been hooked on ground turkey lately. It really is just so delicious, and spices things up for the typical chicken I was having for dinner almost every night. Plus, it is so versatile! You can eat it on the side as your protein with any meal, on top of a salad for taco salad (recipe here), or put it in tomato sauce and scoop it onto some noodles or spaghetti squash! The possibilities are endless.

So after eating a whole pound of the stuff just cooked up plain in various ways, I decided to branch out and try making something out of it; something like meatballs. But when I make something, it can never be just an ordinary recipe, there has to be a ton of flavor to it. So, I added some delicious vegetables, herbs, and seasonings, and the result was incredible! I will definitely be making more of these to freeze so that I can have them whenever I want :) Hope you enjoy!

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Spinach Artichoke and Sundried Tomato Meatballs (using turkey)
-1lb ground turkey
-2 handfuls spinach, torn into small pieces
-1/2 cup sundried tomatoes
-1/2 cup canned artichokes, diced
-1T each (dried): basil, oregano, thyme, onion, parsley
-1tsp garlic puree (or finely chopped garlic) and sea salt
*No need for egg with ground turkey, held together perfectly! If using real ground meat, may need to use 1 egg or 2 egg whites or flax egg (1T flax+3T warm water)
Directions: Place ground meat in big bowl. Gather all vegetables and place into the bowl. Combine with big spoon or hands. Place all herbs and seasonings into meat mixture, and combine until thoroughly mixed. Shaped into small balls and place on cookie tray. Bake in preheated oven at 375 degrees for about 15 minutes. Take out and move around to brown the other side. Bake for 5 or 10 minutes more depending on size of meatball. Take out, and enjoy! Great just by itself or on top of squash/noodles!

Turkey Benefits:
1) One 3.5 oz serving is packed with 30 grams of protein and only 4 grams of fat
2) Loaded with B vitamins:phosphorous, potassium, zinc, and iron
3)Rich in Selenium–antioxidant necessary for thyroid metabolism
4)Contains tryptophan–amino acid that triggers serotonin production and aids in sleep

Spinach Benefits
1)Loaded with fiber–aids in digestion and curbs overeating
2)Contains flavonoids–phytonutrient with anti-cancer properties
3)Anti-Inflammatory
4)Rich in Anti-oxidants
5)Lowers Blood Pressure
6)Aids in immunity (high in vitamin A)
7)Vitamin A–promotes healthy skin
8)Rich in vitamin K–good for bone density and crucial component for preventing calcium build up

Source: HealthDiaries.com and MensHealthMagazine

Oatmeal Protein Muffins..two ways!

6 May

I attempt to make protein breads and muffins a lot, but rarely do they turn out without them either not rising, tasting like protein powder, or just not being good.

But last night was different. It is an exciting thing when a new creation turns out excellent on the very first try. I was so happy.

It all started when my mom told me I needed to make a good oatmeal muffin. Of course, I thought of pumpkin at first. Then I thought apple would be good too. And why not throw in some protein powder and make them a fit muffin as well?

So I went to it late at night after a delicious chicken and twice baked sweet potato dinner I made. Threw in this and that, tasting it here and there..and finally, the final test came when I put them in the oven. See, sometimes the batter tastes so good, but then out of the oven comes a, well, not so good tasting product. This time this didn’t happen. The final product was BETTER then even the batter was, and that says a lot from this girl who loves the batter of anything better than the cooked product:)

The final product was two different kinds of oatmeal protein muffins, pumpkin, and apple! Both were equally as good, and I even added some chocolate chips to some..as we all know, everything is better with chocolate:)

Enjoy of couple of these for breakfast, a snack, or topped with ice cream for a delicious dessert!

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Oatmeal Protein Muffins
-3/4 cup oats
-1/4 cup oat flour
-1/2 cup vanilla protein
-1/4 cup raw bran
-2T flaxseed
-1/4 cup greek yogurt
-1/2 cup egg substitute/whites
-1 tsp coconut oil
-5 packets stevia
-2-4T agave
-1/2 tsp each:vanilla extract, salt
-2 tsp cinnamon
-2 tsp baking powder
-1/2 tsp baking soda
-Optional: chocolate chips, nuts, raisins, coconut

For Pumpkin Variety add: 1/2 cup pumpkin, 1/2 cup H20, pumpkin pie spice
For Apple Variety add: 1/2 cup applesauce, 1/4 H20, 1/2 cup diced apple

Directions: Pick either to make the apple or pumpkin variety of recipe (DO NOT just make oatmeal muffins without one or the other). Mix all dry ingredients and wet ingredients in 2 separate bowls. Combine into one bowl just until thoroughly mixed. Pour into mini muffin tins (makes 24). Bake at 350 degrees F until done, about 15 minutes. (Can make normal sized muffins, just add more baking time).

Apple Pie Breakfast Pudding

3 Apr

Pudding..for breakfast?! When it’s this healthy and protein-packed, you bet!

I couldn’t decide what to call this at first. It wasn’t just yogurt. Not fluffy enough to be called a mousse. But had this creamy, rich taste that reminded me of..You guessed it, pudding.

This morning I wanted some fruit, but also wanted something full of protein like Greek yogurt. But the thought of yogurt just wasn’t exciting enough for me. So what did I do? I came up with my own concoction..as always :)

Do you think you would like the taste of a richer, creamier yogurt, mixed with a hint of apple pie? Well this is for you! The benefits are endless to this breakfast..or even snack! Apples are full of fiber, and the other ingredients are full of good protein to keep you satisfied throughout your day.

It certainly kept me a happy camper:) What will YOU be having for breakfast next?

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Apple Pie Breakfast Pudding
-1 red apple
-1 cup Greek yogurt
-1/2 cup cottage cheese
-1/2 scoop vanilla protein powder (or a whole one!)
-1/2 cup almond milk
-3 packets stevia (or sweeten to taste with agave)
-2 T apple sauce
-1 tsp vanilla extract, cinnamon, and pumpkin pie spice
-1 tsp guar gum/xanthan gum
-touch of sea salt
Directions: Cut up apple into small pieces. Mix with cinnamon and spices. Microwave for about one minute or until soft. Combine all other ingredients. Blend until smooth. Mix in 3/4 of the apple mixture. Top with other 1/4 apple. Enjoy!