protein brownie cake for one!

I am obsessed with these little cakes! This recipe started when I found this recipe from Raspberry & Coconut and has changed over the past few weeks that I’ve been making it! I have also found that I can eat half as part of my breakfast and put the rest in the fridge for another time. One day I’ll try and make a whole cake stemming from this recipe, but for now these individual ones are perfect!

The recipe below includes banana which so far has been my favorite, as opposed to applesauce or pumpkin.

Protein Brownie Cake for One

  • 1 T coconut flour (I have not tried subbing any other flour)
  • 2 T whey isolate (chocolate flavor; I have also used regular, not isolate, powder)
  • 2 T unsweetened cocoa
  • 1/2 t baking powder
  • 3 T coffee (you can use water or milk instead)
  • 3 T banana puree (I use older bananas – you could also use baby food, pumpkin puree, or applesauce!)
  • 3 T egg whites

Spray microwavable dish with nonstick spray; microwave for 2 minutes and then flip the cake and microwave for another 1 minute.

Eat and enjoy! I like mine for breakfast with tons of strawberries on top or for a snack with a scoop of ice cream or yogurt!

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Turkey Meatloaf Muffins

These little mini-meatloafs are made with lean turkey and a veggie for a quick, simple protein to accompany any meal!

I have now successfully eaten them for breakfast, lunch and dinner.

Turkey Meatloaf Muffins

  • 1 package lean, ground turkey
  • 2 zucchini, shredded
  • 1/2 C crushed Fiber-One cereal (or bread crumbs of choice)
  • 1 egg
  • salt*
  • pepper*
  • paprika*
  • 1/4 C BBQ sauce

*Use these to taste!

Do this: preheat oven to 350 and spray or line 12 muffin tins. Combine all ingredients in a large bowl and use ice cream scoop to fill muffin tins; press down. Cook for about 20-25 minutes, drain oil (which will be present… and slightly gross!) and let cool. Store in refrigerator for a couple days or freezer for long-term use!

Edamame Caviar

I tried some edamame caviar one day at Kroger while perusing the deli area… It was delish and I can only imagine packed full of protein! I didn’t want to spend so much money on the stuff, so today I recreated it on my own!

Edamame Caviar

  • 1 can garbanzo beans
  • 1 can black beans
  • 2 C edamame
  • 1/2 red onion
  • 1 red pepper
  • 1 yellow pepper
  • 2-3 T apple cider vinegar
  • 2 T olive oil
  • dash salt
  • dash pepper
  • 1-2 T chopped parsley (I forgot to buy parsley so I did without for my recipe, but it does add a nice taste!)

Do this: rinse beans and cut up onion and peppers; combine in a bowl with vinegar, oil and salt and pepper! Refrigerate!

Enjoy!

Overnight Oat Cookies

Overnight Oat Cookies [My original recipe]

This is one of my favorite recipes I have ever created. There is NO added sugar, NO butter/fat, and NO dairy. You can substitute the egg for a flax egg if you wish and make the recipe vegan (also depending on your protein powder of choice).

The cookies are tasty and guilt-free! So eat up and enjoy!

Ingredients:

  • 1/2 C steel-cut oats
  • 1/2 C + 2 T non-dairy milk, divided (1/2 C and 2 T)
  • 1/2 C unsweetened applesauce
  • 2 T chia seeds
  • 1/2 C water
  • 3/4 C whole wheat flour
  • 1/4 C wheat bran
  • 1/4 C protein powder
  • 1 t baking soda
  • 1/2 t cinnamon
  • 1 egg
  • optional: nuts, chocolate chips, raisins or other dried fruit

Prepare the oats:

  • 1/2 C steel-cut oats
  • 2 T non-dairy milk (or regular milk is fine)
  • 1/2 C unsweetened applesauce
  • 2 T chia seeds

Do this: combine all ingredients and place in covered container overnight

Cook the oats (next day):

  • Start by placing overnight oats with 1/2 C non-dairy (or regular) milk and 1/2 C water in microwavable bowl and cook for about 6 minutes in microwave, stirring every couple minutes.

While oats are cooking, combine:

  • 3/4 C whole wheat flour
  • 1/4 C wheat bran
  • 1/4 C protein powder (I used chocolate)
  • 1 t baking soda
  • 1/2 t cinnamon
  • in separate bowl combine any add-ins: chocolate chips, nuts, raisins (I used 1/4 C of all 3)*

Once oats are finished cooking combine dry ingredients and oats along with 1 egg. Stir quickly so egg does not cook.

*chocolate chips will melt during the combining process with oats.

Bake for ~10-12 minutes or until firm.

oatmeal “cookies”

These little nuggets are exactly what I’ve been searching for!

I have been on the hunt for something that is tasty and delish, while also healthy and which provides a lot of energy!

These cookies were created without any added sugar, protein powder, and lots of yummy oats. They are my favorite for the crazy sweet tooth I have mid-afternoon or later in the evening!

(not your average) Oatmeal Cookies 

  • 2 bananas
  • 1.5 scoops vanilla protein powder (or your powder of choice)
  • 1 t vanilla
  • 4 T egg whites, or one egg white, or one whole egg
  • 2 C oats
  • 1/4 C wheat bran
  • 1/4 C flax meal
  • 1/2 C whole wheat flour
  • 1 t baking powder
  • 1 t baking soda
  • 1 t cinnamon
  • pinch salt
  • optional add-ins (I added the first 3!):
    • 1/4 C walnuts
    • 1/4 C chocolate chips
    • 1/2 C jumbo mixed raisins
    • 1/2 C raisins
    • 1/4 C pecans or other nut
    • chopped dates
    • cranberries

Do this: preheat oven to 350. In food processor, combine bananas, protein powder, egg white, and vanilla until smooth. Set aside. In large bowl, combine oats, wheat bran, flax meal, baking powder and soda, cinnamon, salt and flour; mix well. Add banana mixture to dry ingredients and combine; add add-ins and stir just until everything is combined. Scoop onto baking sheet and bake for ~8 minutes.

 

pictures to come!

Makes ~20 cookies.

it’s so snowy outside, so stay inside and workout!

How about that for a title? Today we had our first real snow! I did make it to the gym, but surprisingly the roads were a little rough. It’s not that much snow… But if you don’t want to brave the cold or the crazy drivers, keep reading for a workout you can do in ya house.

Happy, beautiful new year!

How about this killer Florence + the Machine to inspire you to kick 2012’s butt? Make this your best year to date, okay? I’m planning to do just that.

I have a new workout for you so you can work on that resolution to workout more! Instead of a “Monday Move” you can have 20 Monday moves. Get on it!

2012 workout = 20 moves, 12 times each

[do each move for 12 reps, no rest in between, and then repeat all at least once]

  1. right leg forward lunge
  2. mountain climbers (12 each side)
  3. left leg forward lunge
  4. burpees
  5. squats
  6. straight leg lift and lower (lower abs)
  7. pushups
  8. bicycle abs (12 each side)
  9. triceps dip
  10. squat jumps
  11. right arm bicep curl
  12. laying, leg-raised scissor-kicks (12 each leg)
  13. left arm bicep curl
  14. floor jacks
  15. supermans
  16. forward/back jumps
  17.  plie squats
  18. tuck jumps
  19. roundhouse kick, right leg
  20. roundhouse kick, left leg

If you want to make it challenging do the whole set 5 times (2+0+1+2)!  Let me know how it goes!

I’m going to go work on improving this already delectable yummy treat.

kick-butt workout and kick-butt soup

Last night, I laid in bed for hours worrying about the next quarter of school… I’ll be working as close to full-time as I can, starting my internship, and taking 3 classes… Amongst my usual activities. It just scares me. I imagine it’ll end up being just fine, but I like to worry… apparently.

So, 4:30 hit me hard this morning as I got up to go to the gym. I considered sleeping more. I considered just working out in my room. I considered never working out at 5 a.m. ever again. What DIDN’T I consider?

Walking into the gym, still lacking motivation, I thought I’d just do the short workout I had planned the night before and then go home and try to sleep an extra half hour before work…

Instead, I did the workout and was ready to do another since it only took me about 20 minutes. This workout comes from Katy @ Fit in Heels. When I read it, I thought, “oh, simple enough.” When I did it, I thought, “eh that wasn’t terrible.” And now, my butt says “oh, that was worse than I thought while I was still half asleep this morning!!” I’m sore!

The 300 Workout [From Katy @ Fit in Heels]

5 rounds of:

  • 10 wide stance burpees
  • 10 pushups with leg lifts (these make you feel strong and powerful!)
  • 10 jump lunges with twist (holding weight)
  • 20 crunches with oblique twist at top
  • 10 plank jumps w/ side crunch (I love these!)

So, it was very doable, and I’ll definitely do it again – which I wasn’t sure about initially, but with how sore I am now, I know it was good!

After that, I quickly moved on to do Naomi’s 480 workout. I had done this once before, at home, and remember piling the sweat onto the carpet of my bedroom! I thought about halfway through that I should just call it quits, but I pushed through and finished and followed it up with an elliptical tabata!

And then… I was so exhausted the rest of the day!

I did eat some delish soup at lunch! I got the recipe from Runner’s World. It’s incredibly easy:

Tomato Chickpea Soup [Adapted from Runner’s World mag]

  • 1/4 red onion, chopped
  • 1 T olive oil
  • 1 clove garlic
  • 1 28 oz can crushed fire-roasted tomatoes
  • 1 15 oz can chickpeas, drained and rinsed
  • 1 15 oz can water (use the chickpea can is what I’m sayin’!)
  • salt & pepper to taste

Do this: heat oil in a pot and add onion until soft; add garlic. Pour in tomatoes, water, and chickpeas. Boil for about 5 minutes and then let simmer, adding salt and pepper! Eat and enjoy!

 

all-around

I have a little bit of goodness for your all-around health! I have been thinking a lot about how I take care of myself and have realized that I don’t do such a good job. I work out and try to eat healthy but really haven’t found a good balance of either of those things. I also think my spiritual health is even more important than those other two areas and I have been slacking in that area too.

So, 2012 is coming up – the new year — a time for resolutions.

I’m starting early.

I’m weighing myself today (I haven’t done that in months).

I signed up for a nutrition assessment (I realized my eating habits need to change).

I’m spending more time with God (more memorization of scripture).

Be more thankful (write down one thing, each day.)

source

Why wait until Jan 1 to start working on new habits? Start now!

If you need some ideas for motivation, here are some of my recent favorites in all areas:

Healthy Recipe: Protein Post-Workout Hot Chocolate 

  • 1/2 C almond milk
  • 3/4 C water
  • 1/2 scoop protein powder (I use vanilla, but I’m sure chocolate would be fine)
  • 1 pack sugar-free/diet/regular hot chocolate mix
  • 2 t Peppermint Mocha creamer (or a small splash peppermint extract)

Heat well and enjoy! Seriously, it’s so delicious! In the mornings I add a instant-coffee (like Starbuck’s Via) pack.

Quickie Workout: Tabata & Planks

  • 6 min elliptical warm-up (incline 11, resistance 9)
  • 4 min elliptical Tabata (20 sec all-out, 10 sec rest; repeat x 7)
  • 6 min elliptical @ regular pace
  • 4 min elliptical Tabata
  • 5 min cool-down
  • This plank routine (1-3 times!)

Take a Moment: Jesus Calling, Sarah Young (this is the entry from Dec 8… it was really influential for me)

Your needs and My riches are a perfect fit. I never meant for you to be self-sufficient. Instead, I designed you to need Me not only for daily bread but also for fulfillment of deep yearnings. I carefully crafted your longings and feelings of incompleteness, to point you to Me. Therefore, do not try to bury or deny these feelings. Beware also of trying to pacify these longings with lesser gods: people, possessions, power.

Come to Me in all your neediness, with defenses down and with desire to be blessed. As you spend time in My Presence, your deepest longings are fulfilled. Rejoice in your neediness, which enables you to find intimate completion in Me.

 

 

Christmas Baking from Other Blogs

I could scour the internet a l l d a y l o n g just looking at all the beautiful, tastey creations some people make! Yum!

I went pursuing and made a list of some I’d like to try this Christmas season. We’ll see how it goes!

Gingerbread Pancakes – Dashing Dish

 

The Neely’s Gingerbread Cookies (Piggies)

Hungry Girl’s Peppermint Fudge

Candy Cane Biscotti – Tracey’s Culinary Adventures

No Bake Gingersnap Snowballs – Sweet Treats & More

Homemade Peppermint Oreos – The Girl Who Ate Everything

Healthy Pumpkin Spiced Cookies – The Whole Living Blog

No Bake Double Chocolate and Prune Energy Bars – Eat Good 4 Life (I’ll sub dates for those pesky prunes!)

Layered Peanut Butter Bars – Betty Crocker