Chocolate Protein Muffins

Chocolate Protein Muffins

 

These muffins are a great pre or post workout snack and taste great!!!

 

Dry Ingredients

• 1 1/4 cup whole grain oats
• 1 cup whole wheat flour
• 2 1/2 tbsp unsweetened cocoa powder
• 1tbsp cinnamon (or spice of your choice)
• 2 tbsp chocolate whey protein powder
• 1 tsp baking powder
• 1/2 tsp baking soda

Wet Ingredients

• 1 large egg
• 1 cup unsweetened applesauce
• ½ unsweetened almond milk or non-fat/skim milk
• 3 tbsp honey
• 2 tbsp olive oil
• 1/2 cup dried cranberries

Instructions

1. Preheat oven to 350°F.

2. Lightly spray a 12-cup muffin pan with oil and set aside.

3. In a large bowl, mix together dry ingredients.

4. In a medium bowl, whisk together wet ingredients.

5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in cranberries.

6. Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.

Nutrients per serving:
Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein:  8 g, Iron 2 mg

 OPTIONS: Instead of cranberries you can add raisins, dark chocolate chips, or almonds etc.  Get creative with them!

Spinach & Artichoke Tofu Dip - Entertain Guests

Based on a hot spinach artichoke dip but with much fewer calories and fat!

Spinach & Artichoke Tofu Dip
Ingredients
1 can (13-3/4 oz) artichoke hearts, chopped
2 C fresh spinach, steamed, drained well & chopped
OR
1 10 oz. pkg frozen chopped spinach, cooked & drained well
1 pkg firm tofu, drained well & cubed into 1" pieces
1/2 C parmesan cheese
1/2 C cream cheese
1 T garlic powder
freshly ground salt & pepper

Directions Melt cream cheese over med-low heat in saucepan - keep an eye on it & stir as needed. Blend tofu in food processor to the consistency of peanutbutter. Add tofu, parmesan cheese, garlic powder, salt & pepper to saucepan. Stir until well blended. Add chopped artichoke hearts & chopped spinach; stir. Serve with torilla chips, crackers, pretzels or vegetables of choice.
Easy to make ahead. Simply turn the dip into a glass dish and keep refrigerated. When ready to serve, warm in the oven at 325 degrees F for 20-30 mins.

Tip: Drain spinach well to minimize water content. I often press the spinach with the backside of spoon while it's in a strainer.

Yields 8 generous 1/2 C servings

Per serving: 130 cals, 6 g fat, 8 g carbs, 1 g sugar, 3 g fiber, 10 g protein

Gluten-Free Trail Bars

Oat-Free, Grain-Free Trail Bars
Ingredients12 oz almonds
8 oz pecans
6 oz sunflower seeds (unsalted)
6 oz pumpkin seeds (unsalted)
8 - 10oz shredded coconut (preferably unsweetened)
4 T grape seed oil
4 - 6 T honey

DirectionsPreheat oven to 325.

Pulse almonds & pecans in food processor until you produce a flour. Pieces of nut are okay. Should take about 4-5 pulses over about 30 seconds. Don't get carried away or else you'll have a butter on your hands.

In large bowl, mix together seeds & coconut. Add nut flour and stir. Add grape seed oil and honey to dry mixture. Stir until everything is lightly coated. It will not be a solid mass; it will fall apart.

Pour mixture into jellyroll pan (ours is 12" x 19") or other rectangular baking dish (if using glass, coat with cooking spray). Press and pack down hard - if you don't do this well, you'll end up with crumbles not bars. Should be no more than ¾-inch thick. If it's thicker, set some of the mixture aside or bake it in a 2nd dish when the 1st one is done.

Bake at 325. Check at 20 minutes, press & pack again with back of spatula. Let cook another 10 mins...keep checking at this point. The edges will get brown, but the middle might still be gooey. Remove at lightly brown for “chewy granola” consistency (the honey might still be runny and it all just falls apart). Let cook past “golden brown” for crunchier consistency. Let pan cool on wire rack, allowing the cooked bar to set-up. When almost room temp, cut into squares with sharp knife (it’s not always pretty, things fall apart).

Satisfy your Sweet Tooth with a Protein Boost

Choose this protein-rich salad the next time you want to snack

ingredients

½ cup	(125 mL) cottage cheese
⅓ cup	(75 mL) fruit salad
	Walnuts or almonds
	Honey
	Agave syrup (available in health food stores)

directions

1.	Mix cottage cheese with fruit salad. Top with chopped nuts, and drizzle with honey or syrup .

Good for you Guacamole

Makes 8 servings

Ingredients:

• 4 medium avocados
• 1 cup VOSKOS nonfat Greek Yogurt
• 3 tbs diced green chilis
• 1/4 cup fresh cilantro
• 1/3 medium red onion
• 2 tbs lime juice
• 1 tbs cumin
• 1/2 tsp sea salt
• 1 minced garlic clove
• 1 scoop unsweetened protein powder (ie Genisoy)

Directions:

Mix everything together in a blender or food processor until well combined. Store in an airtight container until ready to eat! Serve with fresh veggies.

Nutrition:

• Calories 146
• Total Fat 10.16g
• Saturated Fat 1.45g
• Cholesterol 1.88mg
• Sodium 166.14mg
• Total Carbohydrate 8.25g
• Dietary Fiber 4.69g
• Sugars 1.72g
• Protein 7.54g

* Recipe from the www.jenfitbooks.com 
Check out her books, she has a great one called 75 ways to love your oatmeal

Snack on-the-go: Zucchini Muffins

As a mother I am always trying to incorporate more vegetables in my children's diet. Plus anything that resembles a cupcake almost always guarantee's they will eat it. Under 100 calories per muffin, high in calcium - coupled with being very portable - makes this muffins a great on-the-go-snack!

Ingredients:

• 1 Large Zucchini (makes 12 Cupcakes)
• 2 Organic Eggs
• 1/2 Sweet Onion Minced
• 2 Handfuls of Mozzarella Cheese
• 2 Tablespoons of Romano grated Cheese
• 2-3 Cloves of Garlic (Chopped)
• 1/2 Cup of Ezekiel Bread crumbs
• Dash of sea salt
• Cracked Pepper (Optional)

How to make it:

1. With skin left on Zucchini and ends cut, grate it on the large hold side of the grater.
2. Combine everything together in a large bowl and mix/fold together.
3. Coat cupcake tray with olive Oil.
4. Preheat oven to 375 degrees.
5. Put about 2 tablespoonful in each cupcake hole.
6. Bake for about 27-30 minutes.
7. When done let cool.
8. Serve right away or refrigerate and reheat later.
9. Makes 12 cupcakes

Amaranth 'Tortilla Chips' or Crackers

Amaranth is a good source of Dietary Fiber, Iron, Magnesium, Phosphorus and Manganese. 

I was forwarded this recipe from a friend who is allergic to corn. 
I have yet to make them myself but look forward trying them out to see if the flavour is any different than traditional tortillas.

Serve with guacamole, yogurt or refried pinto beans. Sprinkle with some beneficial cilantro. Try squeezing some lime juice over the meal you eat with them to absorb more of the iron (48%!)


Ingredients:

• 1 cup amaranth flour
• water (see directions - start with 3 Tablespoons)
• 1 Tablespoon olive oil
• 1/4 teaspoon sea salt

How to make it:

1. Preheat oven to 350 F.
2. Take one cup of the flour and mix it just enough water to form a ball.
3. Divide the ball into four balls.
4. To roll out a ball: coat it generously in more amaranth flour.
5. Roll it out as thin as possible with a rolling pin - scrape under it frequently and turn over - sprinkling with flour as you go.
6. Flip it onto a cookie sheet.
7. Brush lightly with olive oil. Give a tiny sprinkle of sea salt.
8. Cut into desired shapes & bake for 6 minutes (may need a skosh more) until golden brown and crunchy.

Curb your Hunger with Yogurt

Most people think of yogurt as just a snack item, but it can be a great breakfast food too. However, like cereal, some yogurt is really like dessert, instead of a health food. 
 
So, skip all that sugar found in most yogurts and try this: 
Mix 6 ounces of 2% plain organic Greek yogurt with 2 Tbsp of slivered almonds, 1 tsp ground flax seeds and 1/3 cup fresh or frozen, thawed, unsweetened berries.

YUM!

Hot Chicken Grape Curry over Toast

Serves 1

Ingredients:

• 3 oz shredded chicken
• 6 grapes cut into quarters
• 1 celery stalk, thinly sliced
• 1/2 tsp Curry Powder
• 1/3 cup nonfat Greek yogurt
• 1 tbs yellow or dijon mustard
• 2 tbs chopped walnuts
• handful of sprouts
• sliced hardboiled egg
• 1 piece sprouted bread or low-sodium Ezekiel bread, toasted

Directions:

Stir together yogurt, mustard, sugar, and curry. Add in shredded chicken, grapes, celery, and walnuts. Toast bread. Smother with curry mix. Top wtih sprouts and sliced hardboiled egg.

Halloween Fun Popcorn Crunch

If you want to splurge, you can try this Fun Halloween Popcorn Crunch that adds pumpkin seeds to a sweet and salty mixture.

Ingredients

• 8 C. popcorn
• 1/2 C. salted pumpkin seeds
• 1/2 C. dried cranberries or raisins
• 1/2 C. banana chips, broken into pieces
• 1 1/2 C. sugar
• 1/2 C. corn syrup
• 1/4 C. water
• 1/4 C. butter
• 1 tsp. vanilla

Directions

In large buttered bowl, combine first 4 ingredients; set aside.

In medium saucepan combine sugar, corn syrup and water; bring to a boil. Cook, covered 3 minutes.

Uncover and cook, without stirring, until mixture reaches a hard, ball stage, 4-5 minutes.

Add butter and vanilla; cook, stirring 1 minute.

Pour over popcorn mixture; toss quickly to coat. Turn mixture out onto greased baking sheet and spread using buttered hands. Cool and break into pieces.

How to Bake Holiday Caramel Popcorn

Healthy Packed Lunch Ideas for You and the Kids

Taken from www.girlgetstrong.com

 This year, make lunch not only part of the back to school/ work a thrill, but something you and your kids can look forward to each day! Instead of dreading yet another PBJ. Let them pick out a reusable, insulated lunch container (they make some that match their backpacks!) and let them help plan lunches at the start of each week. 

Their involvement will ensure everything gets eaten, because they helped choose it, and will heighten their interest in nutrition, as you teach the difference between healthy foods and junk foods.

Don’t let yourself or them fall into the sandwich rotation rut. All of these ideas work just as well for your child’s lunch box as they do yours.

Taco Kit: Send them with a build-your-own-taco kit complete with shredded low-fat cheese, chopped tomatoes, shredded lettuce, seasoned turkey meat or shredded grilled chicken, and soft whole grain tortillas. Include salsa or a scoop of homemade guacamole on the side.

Little Dippers: Pack protein-rich hummus with a variety of whole grain pita chips, red bell pepper slices, sliced cucumbers and carrot and celery sticks. It’s all the protein and veggies they need for a deliciously different lunch.

Breakfast: This morning meal can be a treat when it’s served off schedule. Scrambled eggs with a couple slices of turkey bacon and fresh fruit will keep well in an insulated tote. A piece of whole grain french toast will make a sweet treat, too. And whole grain blueberry pancakes with honey for dipping will be a hit.

Soup and Salad: Fill a thermos with their favorite soup, low-sodium canned or a fresh homemade recipe. In a separate sealed container pack a salad made of crunchy romaine, nutritious fresh spinach, and any of their favorite vegetables, with a low-fat dressing on the side. Toss in a crunchy breadstick, too! Try this hot soup: Alphabet Soup, or this cold soup: Gazpacho.

Mini Pizza: Let your kids build their own! Use one half of a whole grain hamburger bun, and top with marinara, low-fat mozzarella, turkey sausage or pepperoni, and mushrooms. After a few minutes in the oven, wrap in foil and place in an insulated tote.

Homemade Fast Food: At the start of the week, make a big batch of homemade chicken strips (coated in panko and baked for a leaner crunch) and baked sweet potato chips. With a side of honey mustard, they’ll think it’s a treat typically saved for a road trip.

Pasta: This always packs well and provides a hearty meal they’ll love. Spaghetti and turkey meatballs, macaroni and cheese, or last night’s lasagna all go over well. Plus these are great places to hide vegetables if they aren’t BFFs with greens quite yet. Puree cauliflower in the mac, shred zucchini and squash in the lasagna, and add fresh diced tomatoes and mushrooms to the spaghetti.

Wraps: At its core, it’s a sandwich, but the presentation makes all the difference. Wrap in a whole grain tortilla (or spinach tortilla for a punch of healthy color) turkey, lettuce, tomatoes and even avocado. Then cut in half diagonally, or slice horizontally for finger-food pinwheels. A pickle, cottage cheese and apple slices on the side will complete this fresh but familiar meal.

Smart Snacks to Keep you on Track!

HUNGRY AND NEED A SNACK? 

Try these 5 protein-packed snack ideas to keep you satisfied and help you eat less later in the day http://bit.ly/bUqGZd

Snacks are between meals - remember to limit yourself to no more than 200 calories

10 Healthy Snacks - under 200 calories!

1. 3 dates stuffed with an almond in place of the pit (90 calories)

2. Ryvita cracker (2 cracker) with 1 tablespoon natural peanut butter (140 calories)

3. Medium orange + 6 whole cashews (110 calories)

4. Small apple + 1 tablespoon of natural peanut butter (150)

5. Yogurt (½ cup plain) + 5 almonds (105 calories)

6. 3 cups air-popped popcorn (80 calories) + 1 teaspoon canola oil + dash of salt (120 calories)

7. Banana, peeled and frozen (120 calories)

8. Kashi TLC granola bar (140 calories); when buying "healthy" energy bars look for varieties that have at least 3 grams of fiber per 150 calories.

9. Hard boiled egg (75 calories)

10. 14 raw almonds, 1 miniature box of raisins (130 calories)

Healthy Snack Recipes

Below are some snack recipes suggested by, Meghan Rathwell Registered Nutritionist - don't worry they are healthy and tasty!

Date Nut Ball Recipe

½ cup pitted date ½ cup soaked walnuts (soak for 8 hours)

¾ cup oats

3 tablespoons unpasteurized or raw honey

¾ cups shredded coconut unsweetened

¼ cup raisins

¼ cup dried cranberries unsweetened

2-3 tablespoons greens powder

Extra coconut for rolling balls or sprinkling over the top of the bars (optional)

Grind oats into a meal texture in a coffee grinder. Add the rest of the ingredients, and process into a dough type mixture.For bars, press the dough into an 8×8 pan and sprinkle with coconut. Refrigerate for 1-2 hours before cutting into bars.To make energy balls, roll dough into 16 to 24 balls and roll each ball in coconut. Refrigerate for 1-2 hours.

Recipe inspired by Kim Wilson’s book Everyday Wholesome Eating…In the Raw.

Chick Pea Nibbles

2 cups cooked chickpeas

1-2 tsp. seasoning (e.g. salt & pepper, turmeric cumin, garlic, curry)

1 tbsp. oil

Preheat oven to 375° F. In a medium bowl, toss together the chickpeas and desired seasoning in the oil. Stir together well and spread out onto a large baking sheet. Bake for 45-60 minutes, flipping after 20 minutes. Let cool before serving. Makes 2 cups.

Adapted from Tanya Barnard and Sarah Kramer. How it all Vegan! Irresistible Recipes for an Animal-free Diet.

Apple Cinnamon Energy Bars (raw)

1 small apple, cored

1 cup fresh, or soaked dried dates

½ cup soaked or cooked quinoa

¼ cup ground almonds

¼ cup ground flaxseed

¼ cup hemp flour (could substitute with oat flour)

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

In a food processor, combine all the ingredients together and mix until you achieve desired consistency. You can then shape them into balls, or roll the mix and cut it into squares. Once bars dry, they become easier to handle. You can also freeze them.

Banana Bread Energy Bars (raw)

1 small banana

¾ cup fresh or soaked dried dates

½ cup popped amaranth

¼ cup chopped walnuts

¼ cup ground sesame seeds

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

Follow directions as listed above. To pop amaranth, heat, a small amount of coconut oil or butter over medium heat, just enough to cover the pan. Add a small amount of amaranth, so it forms only a single layer on the pan. Stir it to keep it from burning. As it pops you can remove it from the pan, and add more.

Above recipes from The Thrive Diet, by Brendan Brazier.

Rice Balls- Adapted from Garden of Vegan

These are great eaten cold and can also be frozen as well. They can be served on their own as a snack or with a salad for a larger meal. You can also play with the ingredients and get creative with how you prepare them. Sometimes, if the balls aren’t sticking very well, I will add some tahini to the mix.

¼ firm organic tofu, crumbled (optional)

½ cup veggie stock

2 tbsp rolled oat flakes

1 ½ tbsp tamari

½ cup chopped cilantro

1 tsp. dried basil

¼ tsp black pepper

1 stalk celery, finely chopped

1 small onion, finely chopped

1 clove garlic, finely chopped

1 ½ cups cooked rice

Preheat oven to 400° F. In a blender, blend the tofu, stock , oat flakes, tamari, cilantro until well mixed. Transfer mix to a large bowl and add the basil , pepper, celery, onion, garlic and cooked rice and mix well. Form mixture into balls . Lay on a lightly-oiled cookie sheet and bake for 20 minutes or until browned.

Sweat treat without the guilt

LUNA Yogurt Parfait

When your craving something sweet, try this parfait, which offers fibre and protein over ice cream.

Ingredients:
• Nonfat Plain Yogurt
• Assorted berries
• 1 LUNA sunrise bar

Alternate layering yogurt and berries in a clear glass. Top with crumbled LUNA sunrise bar. This is a great (and pretty) way to get your dairy, fruit, fiber and protein into breakfast.