Coconut Almond Protein Bar

This was one of my first protein bar recipes when I was in desperate need for a treat to take the blah out of competition food. One day while playing in the kitchen, AS ALWAYS this came to me. A coconut Almond Joy like protein bar! Being from Hawai'i, I am IN LOVE with coconut and dark chocolate ... not to mention Almond Joy's have been my favorite candy bars since I was... little me. So what a better way to enjoy a nutritious protein dessert than a healthy knock-off! Ahhhh :)

Ingredients: 

1 Cup Shredded Coconut Unsweetened

1/2 Cup Coconut Flour

2 TBSP Ground Flax Meal

1/2 Cup Almond slices (or another favorite nut)
1/2 Cup  Vanilla Whey Protein Powder

4 TBSP Coconut Oil

1 TBSP  Coconut Extract

1/2 Cup Unsweetened Coconut Milk

Dark Chocolate to drizzle
1. Mix all dry ingredients in a 8x8 pan

2. Melt coconut oil in microwave, add coconut milk and extract. Mix then pour over dry ingredients.

3. Mash together and press evenly into the pan. (If its too dry add a little more milk)

4. Slice into 8 bars and freeze.

5. Melt desired amount of chocolate in a small zip-lock bag. (cut the corner when ready to use)

6. When bars are cold spread out on a parchment paper and drizzle chocolate over each bar.

7. Let the chocolate harden then ENJOY!!!

  Nutrition Facts:

Serving size: 1 bar, 8 Servings

Calories:  174
Carbs:      5
Fat:          15
Protein:    7
Sugar:      2
Fiber:       3

Chocolate Espresso Pie

  

After making the Mayan Pie  I had to make another chocolate pie just a little different. I love coffee so I thought an espresso chocolate pie might be a delicious option! Here we go Again!

 

Ingredients:  

 

Crust:     
*1/4 c Almond Meal  
2 Dates (soaked in water over night) 
1/4 TSP Almond Extract 
1/4 TSP espresso 
Dash of Cinnamon 

Filling:

6 Dates (soaked in water over night)
2 TBSP of Water from Dates
1/2 c Avocado (about 3/4 of an avocado)
2 TBSP Coconut Oil
1/4 c Cocoa Powder
1 TSP Vanilla Extract
1/2 tsp Espresso
1/4 TSP Cinnamon

This fills one mini cheese cake pan PERFECTLY!

Times the recipe by 4 to fill a 9 in pie pan. 

1: Soak about 8 dates overnight or at least 8 hours
*if you don't have almond meal, soak 1/4 c whole almonds in water as well. 

2: Blend 2 dates, Almond meal, add extract and cinnamon. Don't blend too much, you don't want it to turn into butter. When combined press into your mini pan. 

3: Next blend 6 dates and 2 tbsp of dates soaking water until it forms a paste 

4: Add in the rest of the ingredients Avocado, Coconut Oil, Honey, Vanilla Extract, Espresso, Cinnamon. BLEND!


5: Add Cocoa Powder and BLEND again 

6: Pour over the crust and refrigerate for at least 1 hour. 

7: Serve and enjoy with almond milk!!!

This is a GREAT DESSERT full of all sorts of antioxidants and good fats! YUM YUM YUM!!

How something can be so delicious, natural, easy to make be so Good For You!  blows me away every time! Why was it that we needed sugar again?After eating this you'll wonder to!

 

Savor EVERY Bite!!!

Sweet Potato Squares

So for those of you who really know me you would know that I absolutely hate, let me say this again HATE potatoes. Go figure... sweet potatoes are actually really good for you. So for me to go out of my way to try and eat some sweet potatoes religiously every day is kind of making a statement. Sweet potatoes are known to be full of antioxidants anti-aging properties including hormones that helps promote the female reproductive system.- Read more here. So you see why there a lot of good reasons for me to learn to like sweet potatoes. Thank God they're at least the sweet ones not the regular ones because sweet potatoes are much more tolerable to me than regular white potatoes. So I figured if I made a sweet potato pie that was healthy I could get my daily dose of potatoes disguised in the form of a dessert! So I went to work...

Ingredients:

2 c. Sweet Potatoes 

2 tbsp Honey or Agave 

2 tbsp Coconut Oil 

1/4 c. Plain Yogurt or Kefir (I've been enjoying this new ingredient!)
1/4 c. Vanilla Whey (optional)

1/4 tsp Cinnamon 

1/4 tsp Ginger 

1/4 tsp Pumpkin Pie Spice 

2 Egg Whites

Crust:

1/4 c. Coconut Flour 

1/3 c. Almond Flour

Dash of cinnamon 

2 tbsp Coconut Oil

Step 1:

Wash, peel and dice approximately 2 medium size sweet potatoes. The smaller you dice them the quicker they cook. Put them in a pot covered completely with water and set on high. Boil the potatoes of approximately 20 minutes until they are soft too the touch or easily stabbed with a fork.

While the potatoes are boiling make your crust.

Step 2:

 

Melt the coconut oil over the dry ingredients and mash together until completely combined.

Next, pressed firmly into the bottom of your pan. - I used a loaf pan, I know not that fancy but hey, it gets the job done.

Bake the crust at 350 until fragrance approximately 15 to 20 minutes. The longer you bake it at crunchier it gets but keep an eye on it because it can burn easily. 

Step 3:

Now here is the REALLY easy part. Once the sweet potatoes are cooked remove them from the water and toss them into a large blender with the rest of the ingredients.

Blend until all the ingredients are nice and creamy. Pour on top of the baked crust and pop back into the oven. 

Bake at 350 degrees for 45 minutes. 

 

Add some pecans and cinnamon on top if you want ... Its tasty! 

 

And that is how I take something I HATE to make it something I enjoy! ;)

Hope you Like it!! 

 

Love, Tabitha!

Tell me what you think! How's that for low sugar healthy goodness!?

Mayan Chocolate Pie

I've had this recipe for a long time, torn out of a magazine somewhere and its been just sitting in my recipe book... finally I saw it again when I was trying to clear out all the loose page that I stuff in there in hopes of one day making... Well today was the day!! A Mayan Chocolate Pie, Sounded great and weird all at once but I figured I'd give it a shot in a mini version. Big desserts don't fly in my house even though its a healthy one.

So this is a great recipe for those over ripe avocados, cause if you're like me, multiple avocados are a must in the house AT ALL TIMES! and Sometimes, sadly they ripen too fast all at once and I'm rushing to make avocado salsa or guacamole so i don't waste them. So I'm happy I now have one more recipe on my list!

Ingredients:

 

Crust:

*1/4 c Almond Meal
2 Dates (soaked in water over night)
1/4 TSP Almond Extract
Dash of Cinnamon

Filling:

6 Dates (soaked in water over night)
2 TBSP of Water from Dates
1/2 c Avocado (about 3/4 of an avocado)
2 TBSP Coconut Oil
1 TBSP Honey
1/4 c Cocoa Powder
1 TSP Vanilla Extract
1/4 TSP Orange Zest
1/4 TSP Cinnamon


This fills one mini cheese cake pan PERFECTLY!

Times the recipe by 4 to fill a 9 in pie pan.

1: Soak about 8 dates overnight or at least 8 hours
*if you don't have almond meal, soak 1/4 c whole almonds in water as well.

2: Blend 2 dates, Almond meal, add extract and cinnamon. Don't blend too much, you dont want it to turn into butter. Then press into your mini pan.

3: Next blend 6 dates and 2 tbsp of dates soaking water until it forms a paste

4: Add in the rest of the ingredients Avocado, Coconut Oil, Honey, Vanilla Extract, Orange Zest, Cinnamon. BLEND!

5: Add Cocoa Powder and BLEND again

6: Pour over the crust and refrigerate for at least 1 hour.

7: Serve and enjoy with almond milk!!!


This is a GREAT DESSERT full of all sorts of antioxidants and good fats! YUM YUM YUM!!

It was so delicious I'm gonna HAVE TO make this once a week!

LOVELY TASTE!

Nutrition Facts- 1 Slice

Servings 4.0
Amount Per Serving
Calories 304
% Daily Value *
Total Fat 17 g	26 %
Saturated Fat 8 g	40 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 4 mg	0 %
Potassium 259 mg	7 %
Total Carbohydrate 36 g	12 %
Dietary Fiber 7 g	29 %
Sugars 26 g
Protein 4 g	9 %
Vitamin A	0 %
Vitamin C	9 %
Calcium	0 %
Iron	48 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Protein Almond Bread

 I wanted to make an almond protein bar, a little different that the other times I've made one but this wasn't working the way I had planned. obviously this is not a protein bar recipe but instead a protein bread recipe... BUT how?! I say its luck, I really have never ruined anything in the kitchen... and when I make mistakes they become INCREDIBLE inventions!

Ingredients:

1/2 c Almond Meal
1/2 c Vanilla Whey Protein
3 TBSP Flax Seed
1 TSP Almond Extract
2 TBSP Coconut Oil
2 TBSP Hot Water
1 TBSP Coconut Butter
1 TSP Baking Soda
1/4 c Almond Milk
1/4 c Egg Whites

Mix together all your dry ingredients then slowly incorporate your wet ingredients.


Pour into a loaf pan lightly coated with coconut oil.

Bake @ 350 F for 20-25 minutes until lightly brown and a toothpick comes out clean.

I was so shocked when I opened the oven to find this delightful treat! It rose beautifully! Its fluffy and moist yet tasty and FULL of Protein!

Top it with some peanut butter and LORD HAVE MERCY! YUMMM!

Sometimes accidents make the best treats... hehe!

ENJOY!

Banana Walnut Protein bar

 Its always good to pack protein bars for the car or gym bag, especially when you're going to be gone on trips. Here I am headed out the door on a weekend trip and I needed something to take on the go... I had an over ripe banana on hand, PERFECT for baking! Now what...

Ingredients:

1 Banana
1/4 C Oat flour
1 C Vanilla Whey Protein Powder
1/2 C Walnuts
1/2 TSP Cinnamon

Mix all ingredients until thoroughly blended. It will be very sticky. 

Coat a loaf pan with coconut oil and fill with batter.

Move fast, it gets sticky and its harder to work with if you take your time.

Bake @ 350 for 15 minutes. 

These will be dry and chewy but they accomplished my goal of having a banana bar that wouldn't crumble in my gym bag but also be able to last without going bad so fast!

Enjoy!