1/4 cup oats
1 tsp brown sugar
splash of milk
Mix it all up. Stick in coffee mug in microwave for 2 minutes.
2/3 cup oat flour, sifted
1 cup coconut flour
1 cup vanilla protein powder
1/2 cup unsweetened applesauce
1/2 teaspoon sea salt
1 TB vanilla extract
3 TB peanut butter
1 tsp. lemon juice
Your favorite sweetener (i.e., stevia, Splenda), to taste (optional)
Extra protein powder to dust
How to Prepare (NO baking required!)
1. Put applesauce, sea salt, vanilla extract, peanut butter, and lemon juice into a large mixing bowl. Stir well.
2. Add flours and protein powder and mix well until a thick dough is formed (you might want to use your hands for this one!)
3. Take a heaping TB of dough and roll between your palms to form a ball. Sprinkle with protein powder to dust and place on a large platter or cookie sheet.
4. Put in the fridge to set (or place in the freezer to save and eat for up to 6 weeks). Enjoy!
Per ball (recipe makes 24): 68 calories, 8.5 grams protein, 4 grams carbohydrates, 2 grams fat
Recipe & Photo via: Fitness Rx
½ cup applesauce
1 cup mashed banana (about 3 bananas)
1 banana for slicing
1 cup cooked quinoa (about ½ cup dry)
2 ½ cups old-fashioned oats
½ cup almond milk
¼ cup honey
1 tsp vanilla extract
1 tsp cinnamon
1 apple, peeled and chopped
1.Preheat oven to 375 degrees. Lightly grease a muffin tin (I use olive oil).
2.Cook the quinoa. Bring ¾ up water to a boil, pour in ½ cup dry quinoa, reduce to a simmer until fluffy—about 12 minutes.
3.Mix applesauce, mashed banana, almond milk, honey and vanilla in a bowl.
4.Mix dry ingredients (quinoa, oats, cinnamon) in a separate bowl. Slowly stir the wet into the dry until fully combined.
5.Peel core and chop up an apple. Mix the apple chunks into the bowl.
6.Fill each of the muffin cups to the top with the quinoa mixture. Add a banana slice or two to the top of each.
7.Bake for 20-25 minutes.
8.Let cool for 5 minutes, then enjoy one warm!
Store in an airtight container in the fridge. Reheat leftovers in the microwave before eating. You can also add some crushed pecans or walnuts to these–experiment!
recipe via: pumpsandiron.com
Spring onion as required
Chopped tomatoes as required
Onion as required
Cheese as required
You can add chicken or other lean meats, spinach, ricotta cheese, bell peppers, and lots more as per your taste.
Eggs 6 beaten with 2 tbsp milk, black pepper to taste
CHEESCAKE FILLED STRAWBERRIES
12-18 large strawberries
(amount varies on size of strawberry)
12 oz plain Greek yogurt
1 cup milk of choice
1 box sugar-free instant cheesecake pudding mix
1tsp vanilla extract
¼ tsp almond extract