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
Looking for a healthy appetizer to make for the game?
•1 head cauliflower, large (7″ – 8″ wide)
•1/4 cup egg whites
•1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
•1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
•1/4 tsp freshly ground black pepper
•Pinch of salt
•Marinara sauce for dipping
1.Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine.
2.Place in an oven proof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel (I used glass tea towel from a Dollar store, similar to this one). Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
3.Fold the towel holding by the ends and squeeze the liquid out of the cauliflower “ball” as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid. Second photo, from right to left: before squeezing, after squeezing, liquid squeezed out.
4.Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
5.Transfer cauliflower mixture onto the baking sheet lined with parchment paper. Flatten with your hands into a rectangle, approximately 9″ x 7″ size and 1/4″ thick.
6.Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.
Storage Instructions: Refrigerate covered for up to 2 days. You can also freeze the bread sticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.
Recipe and Image courtesy of iFoodReal
Bananas rolled in Greek Yogurt, Crushed Almonds and Cinnamon. Freeze them and you have yourself a wonderful clean and healthy treat!
3 mashed bananas (the more ripe the
1 cup vanilla Almond milk (you could
use skim but you may want to add a little
1 tbsp Baking powder
3 cups (240g) Old Fashion or Rolled Oats
1 tsp vanilla extract
3 tbsp (42g) mini chocolate chips
Preheat oven to 375 degrees
Mix all ingredients except the chocolate chips together, and let sit while you prepare the muffin pans.
Spray a muffin pan and/or liners with with nonstick spray.
Stir the chocolate chips into the oatmeal batter.
Divide batter into 15 muffin cups. They should be just about filled.
Bake 20-30 minutes, you’ll see the edges just starting to brown and they will be firm to the touch.
The muffins may stick when hot but are removed easily when cooled for a bit.
Approx Nutritional Information per serving
1 oatmeal cup
photo/recipe via: www.greenlitebites.com