Sunday, March 30, 2014

Cinnamon Protein Muffins

Muffins are delicious! There is really no arguing that.  I wouldn't even say it is my opinion.  It is a fact!! I mean seriously...there are so many different flavors, they are great for on-the-go, and they taste awesome! But, muffins are not usually the best thing for you. Most are about as unhealthy as a donut!  Not anymore though.  I have given these muffins a makeover.  These cinnamon muffins are less than 45 calories each! You can have 6 muffins for about 260 calories.  If you have any doubt about how great muffins are, you need to try these! I think you will change your mind :)
YUM! I would have to say cinnamon muffins are my favorite! It's like having dessert for breakfast.

Ingredients needed are cinnamon protein powered, nonfat greek yogurt, egg substitute, oat bran, cinnamon, baking powder, salt, and sweetener.
 **You could also use vanilla protein powder**

Just dump all your ingredients in one bowl and mix it up.  You could also mix this up in a protein shaker bottle.  That would get all the protein powder chunks out and then you can pour the batter straight from the bottle. I don't know why I didn't think to do that earlier...

You will want to use some kind of muffin liner.  I love the silicon ones! Paper or foil ones will work just as good. Fill the cups about 3/4 of the way full.
Got my handy dandy notebook in the background.  I am always making notes on my recipes until they turn out just right! I am just a tiny bit of a perfectionist...

Top the muffins with some cinnamon/sweetener mixture for an extra sweet crunch.
Bake at 350 for about 28 minutes.  

 Stick a toothpick in the middle of one and if it comes out clean, they are done.
Look at the cinnamon crunch on top! De-lish!! 

These freeze great so make a bunch ahead of time and just throw them in your lunch bag for work!  They make a great breakfast or snack.  These muffins are also packed with 40 grams of protein so they will keep you going.  I love having them after an early morning swim to get me going for the day.
Enjoy :)

Cinnamon Protein Muffins
  • 1 scoop cinnamon protein powder (30g)
  • 3 T egg substitute (46g)
  • 1/2 c non fat plain greek yogurt (110g)
  • 1/8 c oat bran (20g)
  • 1/2 t baking powder
  • 1 t cinnamon
  • sweetener to taste
Mix all ingredients in a bowl.  Fill muffin cups 3/4 full.  Bake at 350 for 18-20 minutes.

Makes 6 muffins - 45 calories each
260 calories for the whole batch
3g Fat
18g Carb
40g Protein

What is your go-to breakfast when you're in a hurry??

Friday, March 28, 2014

Apple Cinnamon Muffins

So, I don't know what your morning is like, but I don't have time to eat breakfast in the morning before work.  I go to the gym super early and then it's right to work.  I always eat breakfast at work during the week.  I pack a protein bar and fruit sometimes, but that can get kinda boring.  I decided to experiment with baking some muffins that I could easily freeze and then toss in my lunch box for the day.  I came up with some Apple Cinnamon Muffins! Crazy healthy with only 245 calories for 6 muffins! Add to that a 30 gram protein boost and you got yourself an awesome breakfast on the go :)
Yum!! Whether you pop these in your lunch box, or just grab on your way out the door, they are a perfect quick breakfast! Much healthier than going through that drive thru of unnamed fast food place on the way to work.

Did I mention the recipe is super easy as well?! It is! Very few ingredients needed.
You will need cinnamon protein powder, egg substitute, oat bran, unsweetened applesauce, baking powder, cinnamon, and your favorite sweetener.  
**You could use any type of flour in place of the oat bran**
**Vanilla protein powder works too**

Mix together all your dry ingredients.  
The oat bran is hiding under the wonderful protein powder :)

Add the rest of the ingredients to the same bowl and mix until smooth.  No fancy equiptment needed here.  Just a bowl and a spoon!
Pour your batter into a muffin pan.  I love using these silicon baking cups, but regular paper liners will work.  You do want some sort of liner, because the batter will stick otherwise.
You will get 6 regular sized muffins.  Of course you could make mega muffins or mini muffins :)

Top them off with a little cinnamon/sweetener mixture.
I keep a shaker of this stuff mixed up at all times. Calorie free cinnamon sugar!

This will give the muffins a nice crunchy cinnamon top.
Sprinkle it on there generously and pop them in the oven. 350 for about 18 minutes.

Stick a toothpick in the middle of one and if it comes out clean, they are done!
Look at that cinnamon sugar top! Mmmmm...

 Now if you only wanted to eat one muffin, it would only have about 40 calories.  

But let's be real with ourselves, you are going to eat them all! And why not?? These guys freeze well so feel free to bake a bunch and have them all week.  Or all month!

Apple Cinnamon Muffins

  • 3/4 cup unsweetened applesauce (170g)
  • 1 scoop cinnamon protein powder (30g)
  • 1 T oat bran (20g)
  • 3 T egg substitute (46g)
  • 1/2 t baking powder
  • 1 t cinnamon
  • sweetener as needed 
  1. Mix all ingredients together.  
  2. Line muffin pan with silicon cups or regular liners.  
  3. Fill 3/4 of the way. 
  4. Top with cinnamon/sweetener mixture. 
  5. Bake at 350 for 20 minutes.

Makes 6 muffins - 40 calories each
245 calories for all 6 muffins
2g Fat
28g Carb
30g Protein

**What is your favorite on-the-go breakfast???

Thursday, March 27, 2014

Carrot Cake Pancakes

Who doesn't love pancakes?! I am pretty sure everyone does! Pancakes aren't just a great breakfast food.  They are also a tasty lunch or dinner.  I have been on a pumpkin pancake kick lately, but decided to mix it up a bit.  I give you Carrot Cake Pancakes!
Topped off with a little fat free cream cheese, some pecans for fun, and lots of cinnamon. Amazing! Not only are they super tasty, but also super duper healthy.  Only about 260 calories for the whole stack! There is also 34 grams of protein in these! That makes these pancakes worthy of any meal.

Ingredients needed are:
MTS Vanilla Whey, raw carrots, egg substitute, cinnamon, baking powder, vanilla, fat free cream cheese,  and sweetener of choice.  

*I have also made these with canned carrots! Super easy! Just drain and mash*

I highly recommend baking with MTS Whey.  The Peanut Butter Fluff and Caramel Sutra are also great in this recipe! 
Order here and use code KH30 to save 30%

First, peel your carrots and chop them up into little pieces. 
Steam them until they are super soft! You could also boil them on the stove top if you don't have a steamer.  

If you don't like chunky pancakes, you could puree the carrots.  I think the chunkiness adds a nice texture and they seem heartier and more substantial.   
I just mash them up with a fork. Simple!

Add in the rest of your ingredients and mix it up good.  Feel free to add some chopped walnuts or pecans to the batter.
Orange pancakes!!

These cook up pretty much like regular pancakes.   Coat your pan with nonstick spray so they don't stick.
Test the edge and make sure they are ready to flip.

Nice and golden brown. 
Ah...the smell of cinnamon!

A couple flips later...
Eight glorious pancakes!

I topped these off with some fat free cream cheese, a couple pecans, and more cinnamon.
No sharing this stack!! 8 pancakes = 1 serving!

That bite! 

These are such a great way to get some veggies in your diet! I bet even your kids will love them!
Seriously...what's not to love?!

Carrot Cake Pancakes
  • 1 cup steamed carrots (240g) (can use canned or fresh)
  • 1/4 cup egg substitue  (60g)
  • 1 scoop MTS Vanilla Whey (30g)
  • 1/2 t vanilla
  • 1/2 t baking powder
  • 1 t cinnamon
  • 2 T fat free cream cheese (30g)
  • sweetener to taste
  1. Peel and chop carrots into small pieces
  2. Steam until very soft
  3. Mash carrots with a fork (can also puree, but I prefer the chunky texture)
  4. Mix all ingredients in a bowl
  5. Cook on a hot skillet like regular pancakes
  6. Top with some more cream cheese, pecans, and cinnamon
266 calories for the whole stack (not including pecans)
3g Fat
20g Carb
34g Protein

Wednesday, March 26, 2014

Protein Ice Cream

I scream, you scream, we all scream for ice cream!! Well, how about some healthy ice cream?! Yes, there is such things.  I am talking about a HUGE bowl with only 140 calories AND 44 grams of protein.  It tastes good too!! And there are soooo many flavor possibilities! Take a look at that bowl!
FYI...that is not a small bowl! That is a mixing bowl! Which is overflowing...with goodness...

Ok, ingredients you will need are:
Protein powder of your choice.  Casein or whey will work, any flavor at all!! I am using vanilla ice cream because it seems appropriate! Milk, I am using my favorite unsweetened almond milk :) The magical ingredient - xanthan gum!! You can find this at most grocery stores in the gluten free or baking section.  Go get some!!! Also, any other flavorings you want to add.  I am using some sugar free english toffee syrup.  You could add vanilla, unsweetened cocoa powder, cinnamon....whatever!!

You also need a decent blender that can at least blend ice! I got everything nicely measured out.  1 scoop protein powder (30g), 1/2 cup milk (120ml), and 1/2 t xanthan (2g).  
Throw all that into your blender along with any other flavorings you wish.  I also added some wonderful cancerous Splenda!
You can add as much ice as you want.  I use about 4 cups.  Just wait til you see what the magical xanthan gum does to this!!

You may also need to add a little water or extra milk to get it all mixed smoothly.  Once you get a good consistency, turn the blender on high and let it blend for 10-15 minutes.  
I know I know, that's a long time to me!!!
MAGIC!! Remember how we started at 4 cups?? Now we have 9 cups of ice cream!!!! 
 That is what xanthan gum does! Volume!!!! I believe McDonald's uses it in their milkshakes...but this is waaaay healthier than anything from that place!

Scavenge your cupboard for a bowl big enough to fit all this goodness...
Mixing bowl it is...

Time for toppings!!! Can't have ice cream without toppings right?? You can add basically anything you can think of! Sprinkles, chocolate chips, chocolate syrup, caramel sauce, whipped cream, fruit, nuts...
I am keeping them calories low so Walden Farms it is! If you never heard of these before I can't be your friend you should try them! A little pricey but they are calorie free!! Gotta love fat free Reddi wip too! 
Woah!!! I don't know if you remember or not, but this whole bowl is only 140 calories!!! Maybe 145 with the whipped topping...Plus 25 grams of protein! What?! Now that is a dessert.  
Oh my....And this dessert will fill you up!! Volume + protein = fullness!

Protein Ice Cream
  • 1 scoop protein powder (30g)
  • 1/2 cup unsweetened almond milk (120ml)
  • 1/2 t xanthan gum (2g)
  • other flavorings...syrups, spices...
  • sweetener to taste
Add all ingredients to blender.  Add some water if necessary to blend smooth.  Put blender on high for 10-15 minutes.  Eat all the ice cream!!! Top with whatever!!

140 calories without toppings
2g Fat
4g Carb
25g Protein

Sunday, March 23, 2014

Protein Pudding Bars

I am really on a healthy dessert kick!! I love dessert but don't always want to sacrifice 500+ calories on one little sweet treat.   

My newest creation is Protein Pudding Bars!
Only about 50 calories per bar.  Basically fat free, and so tasty :)
Let's get baking!
You need any type of cereal, but I like to use Fiber One.  You also need vanilla protein powder, your choice of milk, sugar free vanilla pudding mix, fat free cream cheese, and spray butter.  Sweetener is optional, but I used a little Splenda...big surprise right?!
You could get crazy and use any type of pudding mix and protein powder.  There are so many possible flavor combinations but I just kept this one simple.

First we will make the crust...Take your cereal and grind it up in a food processor or blender.  Get it as fine as possible.  Microwave the cream cheese for about 15 seconds to make it easier to mix.  Mix your cereal and cream cheese together.
Add some spray butter until it is all combined.  It should still be crumbly, but you should be able to mold it together.
This is where some sweetener is optional.  I added two Splenda packets.  You could also add some cinnamon for extra flavor!

You can use basically any size and shape pan.  I have made it in a pie pan, but this time we will make bars.  Press the crust into the bottom of your pan.  If you want a thicker crust, you can easily just use more cereal and cream cheese.
Stick this in the freezer for a few minutes while we get the pudding ready.

Now take the whole package of pudding mix, 1/2 scoop of protein powder, and 1 cup of milk and mix it up in a separate bowl.
Whisk it up until it's nice and smooth.  Use those muscles and get all those clumps out!
You could easily just eat this as is! We are going to make it more fun though...
Take out your crust and slowly pour the pudding mixture over top.
Get all that goodness out of the bowl!

Be sure to lick the spoon when you're done :)
My photographer caught me in the act!

Stick your bars in the fridge for about 2 hours until they are set.  Another super idea is to stick them in the freezer! Either way they are awesome!
I got 6 bars from this recipe.  Of course it will vary a bit depending on what size and shape pan you use.  The whole batch only has 320 calories!! It also has about 23 grams of protein!

Top with a little fat free cool whip and you got one tasty AND healthy dessert! At about 50 calories a bar, feel free to have two or three...or all six!!

That bite!!! Cool, creamy, sweet, and a nice little crunchy crust :)
Hope you enjoy them!

Protein Pudding Bars

  • 1 package sugar free fat free vanilla pudding mix
  • 1 scoop (30g) vanilla protein powder
  • 3/4 cup (180ml) unsweetened almond milk
  • 1/2 (30g) cup Fiber One cereal 
  • 2 T (33) fat free cream cheese
  • spray butter
  • sweetener optional
  1. Put your cereal in a blender or food processor and puree until it's very fine.  Microwave cream cheese until soft and mix with cereal. Add spray butter until you can mold it. Add sweetener if desired.
  2. Put crust in pan and stick in the freezer.
  3. In separate bowl, whisk together pudding mix, milk, and protein powder.  
  4. Pour pudding mixture over crust.  
  5. Refrigerate for 2 hours and enjoy!!
53 calories per bar
320 calories for the whole batch
3g Fat
53g Carb
23g Protein